Snoring is defined as the sound created by the vibration of tissues around the throat, and for those with a partner who snores, can result in many a sleepless night. However, snoring can be more than just an annoying sound. It can also be a warning signal that the body is not functioning normally, particularly in regards to the respiratory system. The following five tips can help you stop snoring at night, and also help prevent the side effects of snoring which can include headaches, sleep fatigue, and dangerous long pauses in breathing.

  1. Diagnose what type of snorer you are

There are multiple causes of snoring, and before you can attempt to fix the issue, you have to find out what type of snorer you are. There are several types of snoring, including:

  • Nose (where blocked nasal passages lead to mouth breathing)
  • Mouthbreathing (an opened mouth and relaxed jaw)
  • Tongue (where the tongue drops to the back of the mouth and obstructs the airways)
  • Palatal (where a soft palate and the uvula vibrate)

Speak with a San Antonio ENT doctor to help determine which kind of snorer you are.

  1. Change your lifestyle

Lifestyle changes can have an impact on snoring as they all affect the tissues around the throat. Lying on your side is a good way to keep the air tract open, as sleeping on your back can squash your airways making it difficult to breathe. Eating healthy can help reduce the amount of fatty tissue in the throat, making it easier for air to pass through unobstructed. Smoking, drinking, and taking drugs can all result in irritations to the membranes in the nose and throat.

  1. Use tools to help with snoring

There are a wide variety of different tools and devices you can use to help reduce snoring. Examples include nasal strips, oral shields, mouth sprays, and devices that hold the jaw in place. All of these methods aid in keeping the breathing passageways open and clear. Depending on what type of snorer you are, you may even have to use a combination of these.

  1. Alternative remedies

If the conventional methods don’t help you stop snoring, why not take a walk on the wild side? Alternative remedies such as learning to play air instruments (such as the saxophone, flute, clarinet or trombone) can help build up the tissues in the throat, making them less likely to relax and cause blockages. You can buy a body pillow to sleep in, which reduces the chances of you rolling on to your back. You can even try ways to elevate your head during sleep, such as placing books or pillows under your mattress.

  1. Consult a healthcare professional at San Antonio ENT

As mentioned above, sometimes snoring can be the result of underlying issues, such as sleep apnea, heart problems or breathing difficulties. If you try the remedies above and are still finding out you are snoring, it is a good idea to consult a healthcare professional such as your doctor or a sleep specialist. They may be able to diagnose a more profound problem and give you an adequate remedy.

By following these tips, hopefully, you will be able to reduce your slumber-induced rumblings and end up with a good night’s sleep for both you and your partner.

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