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The habit of snoring while sleeping often makes you uncomfortable for fear of disturbing the people around you. However, there are several ways to deal with snoring that you can try to make your sleep more comfortable and your sleep quality to improve
Snoring or snoring can be experienced by anyone. This condition is generally harmless if it occurs occasionally, for example when a person feels very tired.
However, snoring complaints that often occur need to be watched out for. Not only can disrupt your sleep or those around you, frequent snoring during sleep can be a symptom of certain medical conditions that cannot be underestimated.
Various Causes of Snoring
When you start to fall asleep, the muscles in the roof of your mouth, tongue, and throat will weaken, blocking some of the airways. Obstruction of the respiratory tract will cause vibrations and cause snoring sounds. The narrower the respiratory tract, the louder the sound of snoring that appears.
In addition, a person is also more at risk of experiencing complaints of frequent snoring if he has certain conditions or diseases, such as:
- sleep apnea or sleep apnea
- The airways are blocked due to allergies or enlarged tonsils
- Swelling and inflammation in the sinus cavities (sinusitis)
- Overweight or obese
- Deformities of the face and nose, such as deviated septum
- Consumption of alcoholic beverages and smoking
Some Ways to Overcome Snoring
If you often snore while sleeping and feel disturbed by it, there are several ways to deal with snoring that you can try, including:
1. Change sleeping position
You are advised to sleep with your body tilted to the right or to the left. This is because sleeping on your back can cause the base of the tongue to lean more toward the back of the throat, thereby blocking airflow in the throat and causing snoring.
Thus, to stop snoring, change your sleeping position on your side so that air can move freely through your throat.
2. Sufficient rest time
Fatigue or lack of sleep can make a person snore more often. Therefore, you need to get enough rest to prevent and treat snoring complaints. The recommended sleep time is around 7–8 hours each night.
3. Maintain ideal body weight
Maintaining an ideal body weight can prevent thickening of the throat tissue and narrowing of the throat passages. Therefore, try to maintain your ideal weight by exercising regularly and following a he althy diet.
4. Keeping the bed and room clean
Nose and throat can experience swelling due to allergies, such as allergies to dust or cigarette smoke. This condition can make you snore more often.
Therefore, try to stay away from these allergy triggers by keeping your room and bed clean. If necessary, you can try to maintain the air quality in the bedroom by using a humidifier.
However, if the complaint of snoring due to allergies often appears or recurs, you should consult a doctor so that the doctor can provide the right treatment.
5. Clean yourself or take a warm shower
If snoring is caused by sinusitis, try taking a warm bath before going to bed. This can open the respiratory tract thereby reducing snoring.
In addition to taking a warm bath, you can also try to inhale warm steam for a few minutes before going to bed to relieve snoring.
6. Sufficient intake of body fluids
Lack of fluids can cause mucus in the nose to become stickier. Sometimes, not drinking enough water can also make it easy for you to snore during sleep. To overcome this, try to drink at least 8 glasses of water every day.
7. Quitting smoking habit
Irritation from cigarette smoke can cause narrowing of the airways and inflammation of the throat, which can trigger snoring while sleeping.The habit of consuming alcoholic beverages also makes the tongue and throat muscles weak, causing the sound of snoring.
8. Using nasal strip
You can try using over-the-counter nasal strips to treat frequent snoring complaints. This tool is shaped like a plaster that is used by sticking it on the bridge of the nose.
Nasal strips are useful for making the airways more open, so that airflow in the nose and throat can be smoother when you fall asleep.
Snoring can reduce the quality of your sleep and make you often sleepy when you are on the move. So that these complaints can be resolved, you can try some of the ways to deal with snoring that have been mentioned above.
However, you need to be alert if snoring complaints still appear or recur frequently even though you have tried some of these methods. If your snoring habit does not decrease or disappear after doing some of the methods above, please consult a doctor immediately.
Thus, the doctor can perform an examination and determine the cause of your snoring so that the condition can be treated appropriately. To deal with snoring complaints, your doctor may give you medicine, suggest that you use assistive devices such as CPAP, or perform surgery.