Nine times out of ten, snoring is an issue that can be easily addressed through treatments promoting lifestyle changes. These treatments are perfectly natural, proven to be safe, and actually contribute to an overall improved quality of life. Of course, you will have to make permanent adjustments in how you live your life, but you will find that these changes are well worth it.
The following are some of the most common snoring treatments and how they affect your lifestyle:
Snoring often results from the narrowing of the airway, making it difficult for air to pass through during breathing. The muscles vibrate as air is pushed through them, causing the ‘snoring’ sound. Excessive weight gain is one of the reasons why the airways narrows down as fat accumulates. Hence, the only way to solve the problem is by getting rid of the fat through weight loss methods.
Weight loss requires an overall change in your lifestyle starting with the food you eat and the amount of activity you perform each day. Ideally, you should start by checking your BMI to find out how much weight you should lose. Your goal is to hit the ‘average’ range for your age, height, and gender. To do this, you need to eat less and exercise more. Fortunately, there are plenty of diet guides that can help you get started.
You might not be overweight, but your diet can still cause snoring. Some food items like red meat and milk are known for causing the problem. Cow’s milk in particular can be an allergen and cause the thickening of the air passageway. By simply removing cow’s milk from your daily diet and switching to something more snore-friendly, you should be able to enjoy quieter nights.
The good news is that many food items that help with snoring are considered healthy. For example, you can drink soy milk instead of cow’s milk. You can also swap red meat for fish, boosting your daily consumption of omega fatty acids. Change your eating habits slowly, using honey as your sweetener or drinking tea instead of coffee. These small lifestyle changes would help reduce the risks of snoring.
Housecleaning Plus Humidifier
Another probable cause of snoring is poor housecleaning habits. Dust, dust mites, pollen, and various other allergens can cause the throat to swell, making it difficult for the air to pass through. Combined with a dry weather and you will find yourself having hard time breathing.
Just make sure your house is constantly clean, especially when it comes to the bedroom. A humidifier can be placed in the bedroom to improve the quality of air and make breathing easier. Humidifiers are commonly used by people who have asthma as it makes breathing easier.
Lowering Snoring Risks: Smoking and Alcohol
Cigarettes and alcohol are also known for increasing the risks of snoring. Both manage to tighten the passageway for air, thereby causing the raspy noise during sleep. You’ve probably noticed how long-time smokers and drinkers tend to have a raspy voice as a result of damaged throat muscles. Loud snoring is often the first part of this problem developing.
Fortunately, stopping your smoking and alcohol consumption would be enough to stop the problem. Both tend to have a cumulative effect on the body which means that you cannot just stop drinking or smoking before going to bed. Rather, you will have to significantly lower your consumption of these products in order to see some positive effects. Note though that timeline is still a factor. Ideally, if you are going to smoke or drink, it should not be before going to bed. Also, it is crucial to keep yourself constantly hydrated when drinking to help with the snore.
Nasal and Oral Devices
These nasal and oral devices are supposed to be worn while you sleep. They are mainly available through medical stores but there is really no need for a prescription in order to get them. You will want to ask your physician about which one to use. The appropriate device depends on why you snore. For example, snoring on your back could indicate a problem with the position of your tongue. Snoring regardless of any sleeping position could indicate another problem.
Your dentist or physician would be able to help you pinpoint the issue and offer an excellent solution. Note though that these are essentially temporary solutions and are often given only if you cannot pinpoint the cause of the snoring. Usually, physicians would recommend this along with other natural measures such as weight loss.
When it comes to your lifestyle, not much would really change. Since you will only wear these devices during sleep, the quality of your night time rests would only be the ones affected. Of course, this could still mean several repercussions on your part, starting with those who are married or are in a relationship. While your partner may appreciate the fact that you are no longer snoring, the devices could affect sexy time. Much like dentures, you will also have to keep these devices clean and free from any germs, especially if you’re using an oral device.
Anti Snoring Pills
You will find that there are lots of anti snoring pills in the market today, most of them marketed as ‘natural’. This means that they are extracts of herbal medications that target nasal congestion and create a clearer pathway for air. Of course, you will have to bear in mind that many of these anti-snoring pills haven’t been 100% proven.
Lifestyle changes expected with anti snoring pills vary from one person to another. Mainly, what you will have to adjust to are the side effects that come with the drug. Hence, you will have to be very careful in finding out the contents of the medication to find out how it will affect you. Bear in mind that some medications should NOT be used by certain individuals. For example, pregnant women or those with diabetes may be barred from taking specific medicines.
Loud and persistent snoring can be a sign of an even bigger problem. By making adjustments in your life and living a healthier lifestyle, you should be able to beat the night time buzz.