5 tips to help you stop snoring while sleeping

Weather of Arabia - Statistics show that snoring is widespread among men, women and even children, but its intensity and health effects can vary, so that snoring can be mild, occasional and not alarming, or it may be a sign of a serious sleep-related breathing disorder.

Statistics in the United States have estimated that snoring is prevalent among men at 57%, and in 40% of women, while it is prevalent among children at 27%.

Knowing the causes of snoring, when it is dangerous, and how to deal with it - can facilitate a person's life, give him better health and rid him of one of the common causes of sleep problems.

What is snoring?

Snoring is caused when air rushes through a partially blocked airway, causing the tissues of the throat to vibrate. Occasional snoring is common for everyone, but constant and regular snoring is detrimental to sleep quality and can cause drowsiness and fatigue. It increases your risk of health problems such as high blood pressure or a heart attack.

Whether snoring is just an inconvenience you want to get rid of or is keeping you from getting better sleep, try these tips to stop snoring.

Tips to stop snoring

1. Change your sleeping position

Sleeping position is one of the factors contributing to snoring, such as sleeping on the back, which increases pressure on the airways. It also allows the soft palate and tongue to move backward and obstruct the airway, which is common among those who suffer from sleep apnea.

As for sleeping on the side, it will help open the airways and reduce snoring. There are several ways to train yourself to sleep on your side. These include, but are not limited to: sleeping on a narrow sofa, sleeping on the side of the bed against the wall, or using pillows to prevent you from turning over during sleep.

2. Lift your head

Raising your head can relieve snoring by allowing the muscles of the tongue and jaw to move forward instead of falling backward and blocking the passage of air in the airways. There are specially designed pillows that help with this, or you can just stack your existing pillows to achieve the same effect.

3. Make lifestyle changes

Your lifestyle plays a big role in how often you snore. Excess weight can contribute to snoring because fatty tissue in the neck can put pressure on your throat. Experts recommend losing weight as one of the first changes to stop snoring. For some, losing as little as 3 to 4 kilograms can reduce snoring.

Another lifestyle change you can make is to quit smoking. Cigarette smoke can cause nasal congestion and irritate the membranes of the nose and throat.

4. Open the nasal passages

There are many products on the market that you can use to stop snoring. The most popular are nasal strips that can reduce snoring by increasing the space in the nasal passage and making your breathing more efficient. These strips are placed on the bridge of the nose.

If the nasal strips do not widen the nasal passage enough to meet your needs, you can use an external nasal dilator. Although similar in appearance to nasal strips, external nasal dilators are more effective, as they have built-in plastic ribs that keep the airways open.

5. Treat your allergies

If you have allergies, it's important to treat your symptoms regularly so that they don't affect your sleep. Allergies can reduce nasal airflow and force you to breathe through your mouth, increasing the likelihood of snoring.

Over-the-counter allergy medications can help relieve symptoms. There are also prescription options.

Things to keep in mind when choosing an allergy medication:

• There are two types of antihistamines available, one of which causes drowsiness.
• Pay attention to how quickly the drug works. This will help you decide when to take it for best results.
• The form of medicines available varies, there are medicines in the form of traditional pills and there are also nasal sprays.

When to resort to increasing the doctor to solve the problem of snoring?

Snoring is common and can be linked to the above-mentioned causes. But there are times when snoring can be a symptom of something more serious, such as sleep apnea. Sleep apnea is a sleep disorder characterized by loud snoring and interruptions in breathing during the night. People with sleep apnea wake up tired, have headaches or migraines, and have trouble concentrating.

Sleep apnea is associated with high blood pressure, cardiovascular disease, diabetes, and stroke. If you think you may have sleep apnea, it's important to talk to your doctor for a diagnosis. The standard treatment for sleep apnea is a CPAP machine that blows air into the airways to keep them open throughout the night.

Note: The information in this article is for educational and informational purposes only and is not intended to provide health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about your health condition.