Many marriages have ended because of snoring, so we give you some advice to stop snoring.
Snoring on its own is generally harmless, but it can be bothersome, especially to your bed partner. Fortunately, you can take steps to alleviate the problem.
Start by making lifestyle changes and trying simple home remedies to alleviate the problem. You can also try one of the many products marketed as stop snoring aids.
How to stop snoring?
You or your partner can try some lifestyle changes and home remedies to help keep your airways open during sleep.
stop drinking
Avoid alcohol or don’t drink within three hours of bedtime. This will help prevent the muscles in your airways from loosening up while you sleep.
Don’t take medications that relax your muscles at night
Benzodiazepines are an important group of drugs to avoid. Sometimes called tranquilizers or sedatives, they include alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan), which are often used to treat anxiety.
Benzodiazepines may also be prescribed for insomnia. Like alcohol, these drugs can relax the muscles in your throat, thus promoting snoring.
Lose weight to stop snoring?
Extra fatty tissue in the neck and throat can narrow the airways; Losing some weight might help open them up, although many skinny people also snore.
Try Home Remedies for Nasal Blockage Problems
If your nose is stuffy due to mucus, try flushing your sinuses with saline solution. If you have allergies, reduce dust mites and pet dander in your bedroom or use allergy medication. If swollen nasal tissues are the problem, a humidifier or medication can reduce the swelling.
Give up smoking
In addition to the many other negative health effects of tobacco, people who smoke are also more likely to snore. In fact, even secondhand smoke from another member of your household can increase your risk of snoring.
Possible reasons include nocturnal nicotine withdrawal, which can disrupt sleep, as well as increased swelling and irritation in the upper airways.
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Sleeping on your side or elevating your head
When you sleep on your back, you squeeze your back, your tongue leans back and presses against the top of your airway, so sleeping on your side can help.
To help you stay on your side, try pressing a pillow against your back. You can also use a small fanny pack filled with tennis balls, or glue a tennis ball or a rolled-up pair of socks to the back of your pajamas. This makes lying on your back uncomfortable.
Or you can try elevating your head by using an extra pillow or wedge pillow, or by propping the head of your bed with wooden blocks under the top of the bed frame.
If you or your partner snore and also wake up breathless or often feel sleepy or tired during the day, you probably have sleep apnea.
Sleep apnea can cause high blood pressure and more serious medical problems. Consult your doctor if your snoring affects the quality of your sleep or that of others.
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With information from: Harvard University