Why do people snore?

Snoring occurs when air passes down your throat when you breathe in your sleep, causing you to wake up. When you swallow, the relaxed tissues in your throat vibrate, resulting in sharp, potentially annoying sounds.

Snoring can interfere with your sleep or that of your partner. Snoring is not a symptom to ignore, even if it isn’t bothering you too much.

In some cases, snoring is simply caused by sleeping on your back or drinking alcohol too close to bedtime.

Snoring home remedies and lifestyle changes

Simple home remedies can often be used to treat cases of snoring caused by benign factors such as sleep position. Certain lifestyle changes can also aid in the treatment of snoring.



1. Sleep on your side


Sleeping on your back causes your tongue to slide to the back of your throat, partially blocking ventilation.

Sleeping on your side may be all you need to lessen or stop snoring.



2. Get enough sleep


Ensure to take the 7–9 hours of sleep that adults require each night, according to the American Academy of Sleep Medicine and the Sleep Research Society’s joint recommendations.

Snoring can be attributed to lack of sleep. This is because it relaxes your throat muscles, making you more vulnerable to airway obstruction.



3. Raise the head of your bed


Elevating your bed by a few inches will help keep your airways open and prevent snoring. You can use bed risers or pillows to add height.



4. Use a Nasal Dilator


Stick-on nasal strips can be used to expand the nasal airway. This can improve your breathing and minimize or eliminate snoring.

It’s possible to use an external nasal dilator, which is a stiffened adhesive strip put across the nostrils. This reduces airflow resistance, making breathing easier.



5. Limit or avoid alcohol before bed


Avoid consuming alcohol for at least 3 hours before going to bed. Alcohol relaxes the muscles of the throat, causing snoring.



6. Avoid taking sedatives before bed


If you use sedatives, talk to your doctor about your options. Stopping sedative use before going to bed may help with your snoring. Sedatives, like alcohol, can relax muscles, including those in your throat.



7. Try to stop smoking, if you smoke


Smoking is a bad habit that can make your snoring worse. According to a 2014 studyTrusted Source, one possible reason for this is that smoking may increase your risk of OSA or worsen the condition.



8. Maintain a moderate weight


Weight loss will assist lessen the amount of tissue in the throat if you are overweight. Your snoring could be caused by a buildup of tissue.

You can lose weight by eating smaller quantities and more nutrient-dense foods and reducing your overall caloric intake. Make an effort to exercise on a daily basis. You could also seek assistance from a doctor or a dietitian.


Medical treatments for snoring


In some cases of snoring, you should see a doctor to get the medical treatment you need to address the underlying condition.


The following are some medical treatments that are commonly used to treat snoring and its various causes:



9. Treat chronic allergies

Allergies can make it difficult to breathe through your nose, forcing you to breathe through your mouth. You’re more likely to snore as a result of this.


Consult your doctor about which over-the-counter (OTC) or prescription allergy drugs might help you. They come in various forms, including nasal sprays, liquids, and pills.



10 Correct anatomical structural problems in your nose


A deviated septum is a condition that some people are born with or develop after an injury. This is a misalignment of the wall that separates both sides of the nose, causing airflow to be restricted.


A deviated septum can cause snoring, which causes mouth breathing while sleeping.



11. Use a continuous positive airway pressure (CPAP) machine for OSA


The CPAP machine is the most common treatment for sleep apnea. When you sleep, you must wear a pressurised air mask over your nose, mouth, or both. This may help keep your airways open.


There are various types of masks available, including ones that are more comfortable for persons who wear glasses or sleep through their mouths.


If you have any questions or would like to learn more about our product, please visit our sleepandsound.com.au website.