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What To Do To Stop Snoring

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The occasional snoring from your dog is most likely the result of a cold or allergy attack. If the snoring persists for more than a few days, it could be a more serious health problem. There are many treatments you can use to reduce or eliminate snoring, but make sure you address the underlying problem as well.

Environmental And Lifestyle Factors

Certain environmental and lifestyle factors can lead to reactions that include a swollen uvula. These factors include:

  • Allergens: Ingesting or inhaling certain allergens, such as dust, animal dander, pollen, or certain foods, can cause allergic reactions in some people. One of these reactions is swelling in different parts of the body, including the uvula.
  • Medication: Certain medications may have side effects that can cause your uvula to swell.
  • Dehydration: Lack of enough fluids in your body can lead to uvulitis. Although its not common, some people have had a swollen uvula after drinking too much alcohol and becoming dehydrated.
  • Chemicals or other substances: Inhaling certain substances that are toxic to your body could lead to many reactions, including a swollen uvula. This includes tobacco, and in one research case, cannabis .
  • Snoring:Snoring can be a result of a swollen uvula. In rare cases it can also be a cause, especially if your snoring causes heavy vibrations that irritate your uvula.

Maintain A Balanced Lifestyle

Maintaining a healthy lifestyle is another possible treatment for snoring. According to research, having a larger neck size may increase the likelihood of snoring. Thats because extra weight around your neck can obstruct your airway.

When trying to upgrade your wellness routine, make sure to use natural methods only. As a rule of thumb, simply staying active and eating a balanced diet can make a difference. For those late-night cravings, try opting for healthy bedtime snacks.

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Medical Treatments For Snoring

CPAP for sleep apnea

If your snoring is caused by obstructive sleep apnea, an effective snoring treatment is continuous positive airway pressure .6 An air pump is attached to a mask to keep your airway open while you sleep.

The gold standard treatment for sleep apnea is CPAP therapy and it may also work as a treatment for snoring.6

Treating sleep apnea with CPAP may enable you to enjoy a more restful, less disturbed sleep and help you wake up with more energy and focus.

If CPAP and/or an oral appliance havent worked for you, as a last resort your surgeon may recommend other more invasive surgical procedures to open up your airway.7

Some of these include:

When To Visit Your Doctor

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Apart from the annoyance to your sleeping partner, snoring is relatively harmless for your health. However, habitual snoring may be a sign of obstructive sleep apnea. Its a good idea to check with your doctor to confirm whether this condition applies to you.

For more serious cases, your doctor may recommend surgery to stop snoring. Research shows that nasal surgery relieves nasal airway impairment and decreases the severity of snoring.If youre considering a surgical fix, be sure to consult a healthcare professional.

Disclaimer: This article is for informational purposes only and should not be taken as medical advice.

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Treatment For Snoring Depends On The Cause

Talk to a doctor about the best treatment for you.

Treatment for snoring depends on the cause

Possible cause
Tongue partially blocking the back of your throata device you wear in your mouth to bring your tongue forward
Mouth falling open when you’re asleepa chin strap to hold your mouth closed, or a device you wear in your mouth to make you breathe through your nose while you sleep
Blocked or narrow airways in your nosespecial devices or strips that hold your nose open while you sleep, or sprays to reduce swelling inside your nose

Correct Structural Problems In Your Nose

Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor.

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It May Cause Your Hormones To Work Against You

People who are deprived of sufficientquality sleep, be it due to snoring or something else, are more likely to feelanxious and stressed. This causes the release of a stress hormone calledcortisol.

High cortisol levels encourage the body tostore more fat and begin breaking down muscle tissue for energy instead.

Research shows sleep deprivation can elevate ghrelin levels as well. Ghrelin is the hunger hormone. It increases appetite and urges you to eat.

As you can see, there are a surprisingnumber of ways snoring can influence your life and cause you to gain weight.

Then, as if things were not already badenough, all the extra pounds you put on may make your snoring worse than it wasbefore.

Losing weight is the only way to break thecycle.

Why Overweight Men Are More Prone To Snoring Thanoverweight Women

How To Stop Snoring | Earth Lab

Although individual genetics have a role toplay in body fat distribution, the areas where men are prone to storing fatalso make them more prone to snoring than women are.

Women often gain body fat on the thighs,hips, and buttocks. Men are more likely to grow fat around the neck, chest, andabdomen. As you have just read, any extra fat in these areas is likely toencourage snoring.

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Stop Sleeping On Your Back

This is a surprisingly simple solution that can actually do a lot of good. When you sleep on your back, your airway is actually more prone to closing off than usual and this certainly promotes snoring.

Try sleeping on your side or on your stomach. If you cant keep off of your back while youre sleeping, then consider propping yourself up with pillows, sleeping with a body pillow, or sewing tennis balls to the back of your night-shirt. You could also have your partner help to keep an eye on you. If they notice that you are snoring, they can prompt you to roll over.

How To Prevent Snoring

If youre being kept awake by someone snoring, there are various ways to help prevent snoring. There are a range of snoring solutions, from aids to natural remedies, though often the way to prevent snoring depends on what type of snorer you or your partner is.

Stop snoring aids

To get a good nights sleep and stop your partner snoring, try out the appropriate options below depending on which type of snorer you partner is:

Nose snorers

  • Oral shield
  • Eyebright mouth spray

These solutions prevent snoring in different ways chin straps close your mouth, oral shields block the passage of air and mouth spray relaxes your muscles. All of which can help to reduce the vibration that causes someone to snore.

Tongue snorers

Solutions include:

  • Mandibular advancement device

The MAD holds your lower jaw and tongue forward creating more space to breathe, which can help to prevent snoring.

Palatal flutterer

  • Eyebright mouth spray

Multifactorial snorers

Each device works differently. Multifactorial snores should try to find a balance between effectiveness and comfort.

How to stop snoring naturally

Also, avoid alcohol before bed and dont overdrink. Alcohol and sedatives relax the muscles in the throat, which can block air passages. Push Doctor advises that you stop smoking, as smoking blocks airways by irritating the membranes in the nose and throat, which can lead to snoring.

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Tongue Exercise To Stop Snoring #:

  • Stick your tongue out and stretch it downwards, trying to touch your chin with it
  • Hold it for 2 seconds, then relax
  • Repeat 10 times
  • Again stick out your tongue, this time stretch it upwards, trying to touch your nose with it
  • Hold for 2 seconds then relax
  • Repeat 10 times
  • Stick out your tongue and move it side to side. Holding on each side for 2 seconds.
  • Make sure tongue is never curled and always straight when doing this exercise
  • Do 10 rep 3 times in a day

Change Your Sleep Position

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Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

“A body pillow provides an easy fix,” Slaughter says. “It enables you to maintain sleeping on your side and can make a dramatic difference.”

Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. “Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however.” If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. “See a doctor in this case,” Chokroverty says.

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Why The Tennis Ball Method Works

Snoring typically happens because your tongue, uvula, or soft palate collapses over your throat and partially blocks the airway. Then, the tissue vibrates against the back of your throat while you breathe, creating the snoring sound. When youre awake, your muscles are tense enough to prevent this from happening. When you fall asleep, they may relax too much and collapse.

This is much more likely to happen when youre lying on your back than when youre lying on your side. Lying on your back increases the amount of weight and pressure thats directly placed on your neck and throat. If you lie on your side, there isnt nearly as much pressure, and your mouth is less likely to collapse. This is especially true for people who have excess weight around their neck.

It can be difficult to change your sleeping position on your own, especially if youre used to sleeping on your back every night. When youre awake, you might fully intend to sleep on your side. However, your sleeping self probably wont remember that, and its very likely that youll roll over onto your back as soon as you fall asleep.

If you sleep in bed with a partner, you could ask your partner to remind you to roll over whenever you start snoring. That would require your partner to wake up multiple times throughout the night, though. The tennis ball method is a quick and silent reminder to stay lying down on your back.

Is There A Solution

For those with sleep apnea, a CPAP machine can stop snoring and keep the breathing continuous. A CPAP is a small mask that covers the nose or mouth and blows air through the airways to create pressure.

For those without sleep apnea who snore for other reasons, its still possible to fix or reduce the problem. If you usually sleep on your back, try sleeping on your side instead. Having good sleep hygiene can also be very helpful. Make sure you always get enough sleep, follow a regular sleeping schedule, and avoid alcohol and caffeine before you go to bed. It could also help to eliminate potential allergens in your bedroom by changing your pillowcases and dusting your ceiling fan.

If you snore regularly, visit a doctor to discuss your risk of heart disease and other conditions. This may be an early sign of health risks, but you can work with your doctor to fix the problem.

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Breathing Through Your Nose

Many people will snore when they breathe through their mouth while asleep. Converting to breathing through the nose can just require breaking the habit of mouth breathing, but often people cannot make the change because they cannot breathe easily through their nose. What I recommend is that people think about using an external nasal dilator like a Breathe Right® strip, especially if the sides of their nose collapse when they breathe in through their nose. If someone has allergies , they can also try a nasal corticosteroid spray that is now available over-the-counter. If those do not work, it may be worth seeing a physician to determine why someone cannot breathe easily through their nose, as there are many good treatments available, depending on the cause.

How Much Weight Do You Need To Lose To Stop Snoring

Proven Anti Snoring Home Remedies To Stop Snoring Naturally While Sleeping

Snoring and Overweight is dependent on one another. Carrying an overweight increase the possibility of snoring besides, losing overweight has an impact on decreasing the chance also. But How much weight do you need to lose to stop snoring? Wait, here works many factors with the losing of overweight. However, the Doctor suggests losing 10% of the bodyweight to get an effective result for Sleep Apnea symptoms like snoring.

Overweight or obesity is a vital cause for snoring for most people. According to a new study by Johns Hopkins researchers, 70-80% of fat people have the chance for snoring during sleep. So, to stop snoring, losing weight is a must because being overweight creates pressure on airways while you are sleeping. Pass through this write-up with patience.

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When To See A Doctor

It may be difficult for you to determine how often you snore and the source of your snoring. If you have a bed partner or roommate, ask them about your symptoms and snoring frequency. You can also identify some symptoms of snoring on your own.

Common snoring symptoms include:

  • gasping for air or choking during sleep
  • experiencing chest pain or high blood pressure

If your snoring is frequent, talk to your doctor. You may have sleep apnea or another serious condition. Your doctor will be able to conduct tests or even a sleep study to determine your snoring patterns.

After your doctor establishes your snoring frequency, you can work together to create a treatment plan to help with your symptoms.

Wear A Mouth Guard Or Nasal Strip:

Sometimes wearing one of these simple devices is enough to stop snoring. Different options are available that can tackle different causes of snoring. For example, if you snore because your mouth tends to fall open while youre asleep, a mouth guard that keeps it closed could help. Similarly, if your snoring is linked to your nasal passages closing up, a nasal strip might be able to help by holding them open. However, there are other possible reasons for snoring that it might not be possible to solve with these kinds of devices. If youve tried all of the options available in pharmacies then it might be a good idea to see an ENT specialist as the problem could be elsewhere in your airway.

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What Can I Do To Stop Snoring

Nearly 50% of all adults living in the United States snore, according to the American Academy of Otolaryngology, and over 25% are habitual snorers. Unofficial surveys indicate that approximately 100% of those individuals would like an answer to the question: “What can I do to stop snoring?”

When it comes to snoring cessation, an obvious and immediate challenge is that it transpires while you are asleep. Doctors define snoring as any soundsranging from barely noticeable to concrete mixer rumblesgenerated when the flow of air past relaxed tissues in your throat causes those tissues to vibrate as you breathe. Most people who snore are not aware it’s happening unless someone informs them, or a related condition develops that requires medical attention.

Almost all of us snore occasionally, but chronic snoring can be problematic, both because it can indicate a serious underlying health condition and because it can disturb the peace of partners, family members, and others with whom you may be sharing a sleeping space.

Most people who seek out snoring solutions due so in order to resolve one or both of those fundamental issues. In some cases, lifestyle changes that address commons causes such as excess weight, alcohol consumption close to bedtime, or sleeping position can successfully stop snoring. If those solutions fail, other options such as medical devices or surgery may be necessary.

Avoid Or Limit Alcohol Consumption Before Bed

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Although alcohol may help you to fall sleep faster, it may end up giving you sleep apnea, particularly if you are already a habitual snorer, says Alan R. Schwartz, MD, a scientific advisor on sleep and breathing technologies.

Sleep apnea is the result of complete or near complete blockage of the throat by the tongue and soft tissues, and wakes you up repeatedly through the night, he explains, adding that to extent that alcohol increases susceptibility to sleep apnea, apneic episodes will disrupt your sleep and reduce your sleep quality. And as your body burns off the alcohol in the latter portion of the night, you become hyper-aroused.

Your sleep becomes disrupted on account of the apneas in the beginning of the night and excessive arousal toward the end of the night, warns Schwartz. Thus, he recommends refraining from drinking close to bedtime.

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