9 Ways How to Stop Snoring While Sleeping

9 Ways How to Stop Snoring While Sleeping

Snoring is a situation where you make noise while sleeping. Usually snoring occurs due to fatigue after a day of activities. Many people often underestimate this condition, even though it has an impact on disturbing the family so that it becomes difficult for them to sleep when they are around you.

Then, how to get rid of snoring in your sleep? Guys, you can see the following article!

Sleep Apnea has signs like snoring

Technically, snoring is a sound that comes out due to air resistance in the mouth and nose. As a result, the tissues in the nose, mouth and throat vibrate and collide. So that the sound of snoring sounds like crackling and grunting. After waking up, the effect of snoring is a dry throat and the body feels tired and dizzy quickly.

Medically, snoring is often associated with sleep apnea. Sleep apnea is a breathing disorder that causes sufferers to choke or stop breathing every time they fall asleep. Sleep apnea itself if left for a long time will have an impact on certain diseases, such as hypertension, stroke, diabetes, and heart attacks.

Also Read : 15 Ways How to Sleep Fast to Avoid Insomnia

What is Sleep Apnea?

Sleep apnea is a common sleep disorder characterized by pauses in breathing or shallow breaths during sleep. These interruptions in breathing can occur multiple times throughout the night and can last for a few seconds to minutes, leading to disrupted sleep patterns and various health issues. There are three main types of sleep apnea: obstructive sleep apnea (OSA), central sleep apnea (CSA), and complex sleep apnea syndrome (CSAS).

OSA, the most prevalent type, happens when the muscles in the throat fail to keep the airway open, despite the effort to breathe. This results in a partial or complete blockage of airflow, leading to loud snoring, gasping, or choking sounds as the individual attempts to resume breathing. CSA occurs when the brain fails to transmit proper signals to the muscles that control breathing. CSAS is a combination of OSA and CSA.

Sleep apnea can have a significant impact on overall well-being. It often leads to excessive daytime sleepiness, fatigue, and poor concentration due to the constant sleep disruptions. Long-term consequences may include high blood pressure, heart disease, stroke, diabetes, and obesity. Loud and chronic snoring, observed by a bed partner, is a common symptom that prompts individuals to seek medical attention.

Treatment options for sleep apnea depend on the severity and type of the disorder. Lifestyle changes such as weight loss, regular exercise, and avoidance of alcohol and sedatives may help alleviate symptoms. Continuous positive airway pressure (CPAP) machines are commonly prescribed, delivering a steady stream of air through a mask to keep the airway open during sleep. Other interventions include oral appliances, surgery to remove excess tissue, and positional therapy.

Proper diagnosis and management of sleep apnea are crucial to improve sleep quality, enhance daytime functioning, and reduce the risk of associated health complications. Seeking medical advice is essential for individuals experiencing symptoms related to sleep apnea.

Also Read : 5 Ways How to Lucid Dream Easily

Factors that cause prolonged snoring sleep?

9 Ways How to Stop Snoring While Sleeping

According to the Sleep Foundation in 2022, as many as 40% of men and 28% of women generally sleep with the sound of snoring. At the age of 50 and over, snoring during sleep is triggered by muscles that begin to relax which causes narrowing of the respiratory tract.

In addition, what factors cause you to frequently snore (snoring) while sleeping?

  • Excessive consumption of alcohol or sedatives that have an impact on muscle relaxation.
  • Obesity, excess body fat that puts pressure on the respiratory tract.
  • Pregnancy hormone that causes inflammation of the nose.
  • Nasal congestion due to colds, flu, or airborne allergies.
  • Structures in the mouth, nose, and throat that reduce the size of the airways.
  • Descendants of the family.

9 ways to stop of snoring easily, how?

Guys, snoring can be overcome easily. So that when you sleep you don’t disturb your surroundings, let’s follow the following 9 ways to get rid of snoring.

1. Sleep on your side

You should know that sleeping on your back causes your tongue to move to the back of your throat, which partially blocks airflow through your throat.

Therefore, it is recommended that you sleep on your side to prevent snoring. With this position, air will flow easily during sleep which can reduce snoring.

2. Get enough sleep

The American Academy of Sleep Medicine and Sleep Research Society recommends you get enough sleep with a duration of 7-9 hours a day for adults.

Lack of sleep causes you to snore louder and more often. This is due to the condition of the throat muscles which hinders your breathing.

3. Sleep with your head slightly raised

Sleeping with your head slightly raised can reduce and prevent snoring by keeping your airways open. You can use a pillow with an adjustable height to reduce this snoring.

4. Using nasal strips

Nasal strips is one tool that you can use to prevent snoring. You place a nasal strip to the bridge of the nose to increase space for air to enter.

There are two types of nasal strips that you can try, namely internal and external. Both are equally effective in reducing snoring according to your comfort.

5. Avoid consuming alcohol and sedatives before going to bed

Besides disturbing the quality, consuming alcohol and sedatives before going to bed causes frequent snoring. Alcohol makes the throat muscles relax.

Based on a study by Annie Britton published by Healthline in 2020, drinking alcohol before going to bed has a shorter REM (Rapid eye movement) phase. REM itself is the sleep phase where memory formation and dreams occur.

6. Quit smoking

Quitting smoking is one of the recommended efforts to maintain the quality of your sleep and avoid annoying snoring.

As already mentioned, smoking is one of the causes of sleep apnea which is related to your respiratory tract. Then, parents who smoke and sleep with snoring can be carried over to their children in the future.

7. Healthy diet for obesity

If you are obese and feel like you are snoring a lot, this turns out to be a major factor because of the fatty tissue that blocks your airways during sleep.

Studies show that losing weight can reduce snoring during sleep. Of course with a healthy diet by consuming foods high in nutrition and managing your meal portions.

8. Doing oropharyngeal exercises

9 Ways How to Stop Snoring While Sleeping

Studies show that if you do routine oropharyngeal exercise for 3 months it can effectively help reduce snoring while sleeping. This exercise involves repetitive motions to strengthen the muscles of the tongue, roof of the mouth, and throat.

9. Consult a doctor for a medical review

Often snoring or snoring while sleeping makes your surroundings disturbed. If simple methods like the above are difficult to reduce snoring, medical treatment is needed.

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