How Can I Stop Snoring?

Do you have loud snores followed by periods of silence?

Are you obese?

Did you consume a lot of alcohol before going to sleep?

Do you sleep on your back?

Do you have nasal problems?

Do you track your snoring habit?

Snoring may indicate an underlying condition and in this case, it could be obstructive sleep apnea (OSA). The Mayo Clinic lays down symptoms such as excessive daytime sleepiness, morning headache, difficulty concentrating, high blood pressure, chest pain at night, and more. If you have one or more of these symptoms, contact your healthcare professional to find a permanent cure to your snoring problem.

Obesity may lead to extra tissues in the back of your throat and this can make your airways narrower, thereby allowing only a smaller amount of air to go to your lungs with every breath. To avoid snoring, consider reducing weight by following a healthy lifestyle. It is sure to help tackle other health issues too.

Consuming too much alcohol daily before going to sleep can increase the chances of snoring as alcohol relaxes the throat muscles, thereby increasing the chances of airway obstruction. When your muscles are relaxed, your body's natural defence against airway obstruction goes down and in turn, this can lead to snoring. Try to limit alcohol consumption before going to sleep to stop snoring. Besides alcohol, smoking, and some medications that have tranquillizers can impede your airways and increase the chances of snoring. It is also a good idea to avoid large meals that include dairy or soy.

When you sleep on your back, the possibility of snoring is much higher. This is because sleeping on your back increases the effect of gravity on your throat and in turn, obstructs the airways. To avoid this cause, change your sleeping position. Try to sleep on the sides as much as you can.

Nasal problems like a blocked nose or cold increase the chances of snoring as it makes it difficult to inhale, thereby creating a vacuum in your throat. This, in turn, can lead to snoring. The good news though is this is a temporary problem that can be fixed soon. In the meantime, find ways to bring down your blocked nose using decongestants or even humidifiers in winters.

Great! When you keep track of your snoring, it gives you a pattern and over time, you can easily zero in on the cause. While keeping track, make sure you also write down the type of snoring you have, which could be closed-mouth or open-mouth snoring, as they can point to different underlying conditions.

It is about time you keep a log of your snoring. Take help from your partner or family members if you need, to determine how you snore. This log can be invaluable when you go to a healthcare professional to understand the root cause of your snoring.