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How to stop snoring

It doesn’t matter if it’s a gentle rumble or a more raucous sound, snoring is disruptive, not just for roommates and bed partners but also for the snorers.

It is very common to experience snoring. It is usually not caused by anything major however it may be related to some health issue that could affect your sleep quality.

What is the cause of the snoring?

The snoring sound could be caused by different areas of your airway. This includes your nose, your uvula , the part that hangs off in the middle of your throat the pharynx] side of your throat and tonsils] as well as the tongue’s base according to Dr. Nikki Ramskill, a Livi GP.

Snoring occurs when any of these areas of your airway relaxes and then collapses down. The collapsed airways are then vibrating when air flows through them while your breath in and out. It’s common to experience this when you sleep However, not all sleepers snore.’

Who typically does not snore?

Nearly everyone has a moment of snoring However, research has shown that snoring can become more frequent as we age. Snoring is a frequent issue for people who are who are between 40 and 60 and especially in males according to Dr. Ramskill. The problem is seen in almost half of males and about one quarter of women. It is also a common occurrence through families.
Why do people snore?

Snoring isn’t always caused by an underlying illness however, certain conditions can cause snoring to be more common due to obesity, underactive thyroid, an overly large number of tonsils, or any other cause of nasal obstruction, such as having an infection or a deviated septum, which is when the nasal wall is pulled toward one sideor the other.’

Our lifestyles can influence whether or not we snore. We are more likely to snore after drinking alcohol, particularly in the evening according to Dr. Ramskill. Smokers who regularly use sleeping tablets or sedatives or who prefer sleeping on their backs are more likely to snore.’

What’s the relationship between the weight and snoring?

Research has proven that obesity can interfere with your sleep, and can lead to snoring.’This is because the excess weight on your airways can make them more susceptible for them to collapse’ according to Dr. Ramskill. This can lead to poor quality sleep, which can cause you to awake exhausted.’

There’s a clear link to being overweight, and the development of the medical condition known as OSA, or obstructive sleep apnoea (OSA). Sleep apnoea is a severe problem that happens when the airway is weakened enough that it prevents breathing,’ according to Dr. Ramskill.

When this happens during the late at night, your blood oxygen level will drop, which can cause you to get up. It may happen followed by a gasp and it could be scary to be witness to.’

How do I determine how serious my snoring might be?

If you’re looking to determine whether your snoring may be an issue, Dr. Ramskill suggests the STOP-Bang test. More questions that you can answer”yes” to, the greater the risk of developing sleep apnoea.

Do you snore incessantly (loud enough so that you can hear in closed-doors)?
Do you frequently feel exhausted, tired or sleepy throughout the day?
Have you noticed anyone stopping breathing while you night?
Are you suffering from or are getting treatment for your high blood pressure?
Are you a bit overweight? 35?
Are you more than 50?
Are the circumferences of your neck greater than 40 centimeters?
Are you male?

If you answered yes to one of these questions does not necessarily mean that you suffer from sleep apnoea. It’s just that your risk could be greater. It’s recommended to disclose your score to your doctor, since it will aid them in deciding what to do next. send you to specialists.

What can I do to stop snoring?

There are several strategies you can use to stop your snoring. These range from simple lifestyle adjustments to more sophisticated Snoring devices and solutions.

1. Simple lifestyle modifications

A good way to tackle your snoring is to strive to live a healthy, balanced way of life. If you’re worried about snoring try:

A healthy weight and maintaining it
Exercising regularly
Lowering your alcohol consumption
Stopping smoking or reducing the amount
You should take fewer sedatives If you are taking any

2. You can sleep on your back

Snoring could be caused by being a back-sleeper. You may also try lying on the side. Dr. Ramskill suggests a method called the ‘tennis-ball trick’. You can sew tennis balls in the back of a snug-fitting shirt to stop you from falling onto your back at night according to her.

3. Eliminate symptoms of allergy (if you are suffering from symptoms of allergies)

If your snoring is caused by allergies or hay fever, reactions, you should hoover frequently, including on the mattress. Also, do not allow pets to sleep on the mattress,’ advises Dr. Ramskill. If you are suffering from the hay fever syndrome, make sure not to hang your laundry outside to dry in summer.’

4. Try an aid to snore

In the case of the snoring issue there are many ways to stop snoring and solutions to test:

If you are suffering with nasal congestion, you can consider a decongestant or nasal sprays. Try nasal strips or nasal dilators. They are available at pharmacies.
If you’re a mouth breather then you should consider buying the chin strap that keeps the mouth shut or a vestibular mask to shut off the mouth and prevent to breathe through the nostrils.
Acupressure rings are placed on fingers are beneficial They can be bought on the internet.

Always consult a physician before attempting a new remedy.
What’s the treatment option for sleep apnoea?

If snoring is the result of an illness that is serious, such as sleep apnoea or sleep apnoea you might require more advanced treatment.

Sleep apnoea sufferers will occasionally be given the CPAP machine. This refers to continuously positive pressure in the airways according to Dr. Ramskill. The CPAP machine is fitted around the mouth and nose and opens the airways by putting a huge pressure on air once the patient breathes into. The oxygen is prevented from leaking into the blood and the person feels much more relaxed as a result of it.’

It isn’t easy to adjust to sleeping using an CPAP machine, however making it a habit to use it at night will provide you with the most effective results.
What should I do if I’m sleep partner or roommate is snoring?

Snoring in the same room as someone else isn’t easy regardless of whether it’s a minor issue or a complete disturbance. Although snoring can seem like an insignificant thing however, it can have an impact on relationships as Dr. Ramskill.

There’s a lot of options to do. To ensure you get the best sleep Try earplugs that are of good quality (wax ones may be better than foam) or utilize white noise or fans to block out the snoring. You can also try to fall asleep prior to the other person.’

Then, take on the issue together. If the other person is trying big lifestyle changes, or just trying to find a solution for snoring by assisting them, this will help both of you get an excellent night’s rest.
What is the best time to see an ophthalmologist about my sleep apnea?

It is important to keep the fact that all that is obese and who snores is automatically suffering from OSA. More often than not sleep snoring isn’t something to be concerned about according to Dr. Ramskill. It’s nevertheless important to speak to a physician if having signs of possible sleep apnoea.’

Dr. Ramskill recommends seeking medical advice regarding snoring:

If you snore more than 3 times per week
Your snoring sounds very loud
You can make gasps, choking or snorting noises
In the morning you are tired and struggle to focus.
It’s a morning when you wake up with headaches and congestion

If you’ve observed any of these symptoms you should discuss the issue with a medical professional who will determine if further testing or treatment is required according to Dr. Ramskill.