Five Things You Can Do To Stop Snoring

Every now and then, almost everyone has been caught snoring, and while it is more prominent in some than others, it is no less irritating to those around the snorer.

Snoring is simply the hoarse or harsh sound that occurs when air flows past relaxed airways into the lungs, causing soft tissues to vibrate as you breathe while asleep.

While light and occasional snoring is normal, snoring could be an indication of a chronic problem.

In essence, it could sometimes mean a serious health condition.

In any of the above cases, the one who snores could be a nuisance to a partner or roommate. However, the good news is that there is usually a solution, so you and your loved ones do not have to suffer in silence.

Some of the risk factors for snoring are; being a man, heavyweight, having a soft palate, down with a cold, being pregnant, allergies, sedative medication, heavy consumption of alcohol, family history and deviated nasal septum among others.

Although snoring is often associated with a sleep disorder called Obstructive Sleep Apnea (OSA), not all snorers have OSA. 

If snoring is accompanied by restless sleep, gasping or choking at night, high blood pressure, chest pain at night, poor attention span for children, behavioural issues or poor performance in school for children, it may be a strong indication to see a doctor for further evaluation for OSA.

This is because OSA is linked to Hypertension, Diabetes, and even Stroke.

Below are tips that may help reduce or stop snoring.

1. Losing weight is the first step for someone who is overweight.

2. Alcohol consumption and cigarette smoking before bedtime should be avoided.

3. Treating nasal congestion is highly recommended if there is a nasal deformity.

4. Getting about 7-9 hours of sleep daily should be a goal.

5. Sleeping on your back should be avoided.

When snoring is accompanied by OSA, your doctor is in the best position to prescribe additional solutions to the health issue.