Changing sleeping positions, avoiding alcohol before bed, using nasal strips, or wearing mouthguards are some remedies for snoring.
According to Dr. Doan Thu Hong from the Vietnam Institute of Applied Medicine, snoring is a common problem affecting over 50% of men, about 40% of women, and over 25% of children. Snoring occurs when the tissues at the back of the throat, near the airways, vibrate during breathing while sleeping. For some, snoring is only occasional, but for others it is a chronic problem, affecting health and sleep quality, and causing discomfort to their bed partners.
There are three types of snoring, including: mild snoring, which is infrequent and occurs occasionally; severe snoring, which occurs more than three nights a week; and snoring associated with obstructive sleep apnea, caused by a serious health problem.
Treatments vary depending on the severity of snoring. In some cases, lifestyle changes can help prevent it. Here are some remedies you can try:
Change your sleeping position.
When you sleep, the tissues in your throat relax. If these tissues relax enough to partially block your airway, snoring can occur. Sleeping on your back can worsen snoring; try sleeping on your side instead if possible.
Adjust the headrest height.
Raising your head a few centimeters, either with a pillow or on the bed, helps keep your airways clear and can completely eliminate snoring.
Avoid drinking alcohol before bed.
Alcohol causes the muscles in the throat to relax, leading to snoring. It can also increase the risk of developing obstructive sleep apnea. Avoiding alcohol before bed reduces the risk of snoring.
Quit smoking
Smoking irritates the throat, causing inflammation of the tissues, leading to snoring. Many studies show that smokers are twice as likely to snore compared to non-smokers. Quitting smoking can reduce throat irritation and eliminate snoring completely.
Maintain a healthy weight.
Overweight or obese individuals are more likely to snore or experience sleep apnea than those who maintain a healthy weight. Therefore, maintaining a healthy weight may help prevent snoring.
Allergy treatment
Allergies can narrow the airways and increase the risk of snoring. Treating allergies with allergy medication, using a humidifier, or reducing allergens in your living environment can reduce swelling in the airways, thereby reducing or eliminating snoring. Airborne allergens you can limit include smog, dust, and pollen.
Use nose strips.
Nasal strips can help widen the airways in the nose, increasing airflow and preventing snoring. They can be purchased over-the-counter at pharmacies.
Wear mouthpieces
A mouthpiece is a splint worn while sleeping that keeps the lower jaw facing forward and moves tissues in the throat out of the airway. If you try one, you should choose a reputable, medical- grade product.
If you experience symptoms such as waking up gasping or choking at night (or your bed partner says you have these symptoms); snoring more than three times a week and it disrupts your sleep, you should see a doctor. Additionally, if the snoring is loud, you wake up with headaches, feel excessively sleepy during the day, and have difficulty concentrating, these are symptoms indicating a more serious health problem, such as sleep apnea.
Thuy Quynh
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