Snoring at night can be unbearable for someone who lives under the same roof and risks leaving a feeling of tiredness upon awakening. If you want to find a remedy, you can make simple lifestyle changes to reduce the risk of snoring and take precautions to keep the airways open. You may also want to see your doctor because you will likely need to be treated.
Steps
Part 1 of 3: Making Lifestyle Changes
Step 1. Keep your body weight normal
Being overweight can make this problem worse, especially if the fat is located around the neck and throat. By eating healthily, following a balanced diet and exercising, you can alleviate the symptoms of night snoring.
- Talk to your primary care physician before you start exercising;
- People who have a normal body weight can also experience this type of problem, especially if they suffer from ailments such as sleep apnea.
Step 2. Do not drink alcohol before going to bed
Alcohol relaxes the body by promoting snoring at night because the throat muscles relax and lose tone. This phenomenon tends to make you snore more. If it becomes a problem, you should avoid drinking just before bed.
If you want to enjoy a drink, limit yourself to a maximum of a couple of glasses and give yourself enough time before going to bed to work off the effect of the alcohol
Step 3. Sleep on your side
The supine posture tends to lower the soft tissues in the back of the throat preventing the passage of air. By turning sideways, you mitigate this problem and, as a result, the risk of snoring is reduced.
Step 4. Raise your head at least 10cm if you can't help but sleep on your back
Use an inclined pillow or raise the back of the bed to rest in a position that prevents you from snoring. By doing so, you will reduce the relaxation of the soft tissues within the throat and prevent the upper airways from narrowing, favoring this unpleasant discomfort.
Step 5. Use a pillow specifically designed to stop snoring
Some patients claim that they sleep better with an anti-snoring pillow. There are different types to choose from, such as cuneiform pillows, those that support the cervical area, those that support the natural curves of the head, neck and shoulders, memory foam pillows and pillows against sleep apnea. Look for one that will help alleviate the problem of snoring at night.
Anti-snoring pillows may not be suitable for everyone
Step 6. Stop smoking
Smoking favors this problem, when it doesn't make it worse. Typically, giving up smoking makes you breathe better, so give it a try.
If you have trouble quitting, see your doctor. He will prescribe a useful device, such as chewing gum, patches, or a drug
Step 7. Limit the use of sedatives
Sedatives relax the central nervous system, which also affects the throat muscles, so they can increase the risk of snoring. However, by avoiding consumption, you will be less prone to snoring at night.
- If you can't fall asleep, try establishing a rest schedule;
- Consult your doctor before stopping any drug therapy.
Step 8. Sing 20 minutes a day to help tighten the throat muscles
Since the cause of nocturnal snoring can be the relaxation of the soft tissues in the throat, strengthening them can help eliminate the symptoms. So, if you sing every day for at least 20 minutes, you can tone your throat muscles.
Alternatively, try playing a wind instrument, such as the oboe or horn
Part 2 of 3: Keeping the airways open while you sleep
Step 1. Apply nasal patches or use a nasal dilator to keep the airways open
Nasal patches are inexpensive over-the-counter products that allow you to keep your upper airways open without much difficulty. Applied near the nostrils, they widen them favoring the passage of air. Likewise, the nasal dilator is a reusable medical device which, when inserted into the nasal cavities, promotes breathing.
- You can buy the patches and the nasal dilator at the pharmacy or online;
- These devices are not suitable for everyone, especially in the case of health problems such as sleep apnea.
Step 2. Take decongestant or rinse your nasal passages if you have sinus congestion
Sinus congestion blocks the airways causing nighttime snoring. Over-the-counter decongestants can help relieve it. Another great option is to rinse your nasal passages with a saline solution before going to bed.
- Use sterile saline solution. You can buy it at the pharmacy or prepare it at home. In the latter case, use distilled or bottled water.
- It would also be a good idea to take an antihistamine if you have allergies that can promote sinus congestion.
Step 3. Use a humidifier to keep your airways hydrated
Dry airways are sometimes responsible for snoring at night, but you can alleviate this problem by helping them hydrate. The room humidifier is an easy way to keep them from drying out. Place it in the bedroom before falling asleep.
Part 3 of 3: Going for Medical Treatment
Step 1. See your doctor to rule out other health problems
If you suspect snoring, you should see your doctor. Night snoring can be linked to some serious ailments, such as sleep apnea. If you notice the following symptoms, go to your doctor to advise them.
- Excessive sleepiness
- Headache upon waking;
- Difficulty concentrating during the day
- Sore throat in the morning;
- Restlessness;
- Waking up during your sleep because you feel suffocated or hungry for air.
- Hypertension;
- Chest pain at night
- Someone told you that you snore.
Step 2. Undergo an imaging test
An X-ray, CT scan, or MRI scan will allow the doctor to check the nasal passages and airways and identify any problems, such as a narrowing or deviation of the nasal septum. In this way, he can rule out possible causes and prescribe the treatments that best suit your needs.
Imaging is non-invasive and painless. However, you may find it difficult to stay still for as long as necessary
Step 3. Get a polysomnography if symptoms persist after other treatments
Most patients get better after making lifestyle changes and following their doctor's recommendations. However, sometimes the problem is more complicated. For example, if you have sleep apnea, your doctor may recommend polysomnography to help diagnose the cause of your snoring at night.
- Polysomnography is not an invasive test. It is usually done in a hospital or at a center that specializes in treating sleep disorders. The patient is connected to a machine that causes no pain or discomfort. An expert in another room monitors sleep by simultaneously recording various physiological parameters.
- You can also request the home exam. An operator, by appointment, will go to your address at an agreed time and apply the polysomnograph directly to your home, which will record the values useful for the medical investigation.
Step 4. Use continuous positive pressure mechanical ventilation if you have sleep apnea
Sleep apnea is a serious condition that can be relieved by following medical treatment. In other words, the patient stops breathing during the night, sometimes for several minutes. This disorder not only lowers the quality of sleep, it is also dangerous. Your doctor may prescribe a Continuous Positive Airway Pressure (CPAP) machine to help you breathe while you sleep.
- It is important to use this respiratory ventilation method every night and to follow all the doctor's instructions;
- Carry out maintenance on the machine. Clean the mask daily, while the hoses and water tank once a week.
- This therapy will help you breathe easier, snore less and sleep better.
Step 5. Use a mobile device to relieve nighttime snoring
Your dentist may recommend the use of a mandibular advancement device that creates more space between the tongue and the pharynx, facilitating the flow of air. While it is effective, it is expensive. Prices range from 500 to 1500 euros.
You may also find a cheaper over-the-counter medical device that suits your needs, even if it won't be as tailor-made as the dentist's
Step 6. Consider surgery if no treatment is right for you
In rare cases, it is necessary to undergo surgery to treat the causes of night snoring. Your doctor may suggest this solution if they think it is appropriate.
- Your doctor may recommend a tonsillectomy or adenoidectomy to clear the respiratory obstruction that causes snoring in the tonsils or adenoids.
- In case of sleep apnea, it is possible to undergo a procedure that aims to reshape the soft palate and uvula.
- The surgeon might also advance the tongue or facilitate the passage of air through the upper airway.
Advice
- While lifestyle changes are very helpful, it's best to talk to your doctor if you have night snoring issues.
- Remember this is a health issue. Don't feel embarrassed because you have no guilt.
