Snoring is a real problem and discomfort for both the snorer and those sleeping nearby. And how to get rid of snoring is usually more of a concern not for those who snore at night, but for those bothered by these unpleasant sounds. After all, a noisy sleeper rarely notices their “noise,” while the person sleeping next to them often suffers from such proximity.
The main causes of snoring
During sleep , the muscles of the tongue and soft palate relax, impeding breathing, which causes snoring.
Snoring is more common in men and people who are overweight or smoke.
Tonsils can also interfere with breathing during sleep, while large adenoids and a deviated nasal septum can cause snoring, especially in children. Snoring can also be caused by nasal polyps, injuries , or malocclusion.
A person can start making noise at night after drinking alcohol, being overly tired , or gaining excess weight.
Effective treatment for snoring
There are many ways to treat snoring today. However, to determine the cause, you should consult an otolaryngologist or sleep specialist. Appropriate treatment will be prescribed based on the examination results.
But there are several fairly simple methods that will make snoring treatment at home effective.
1. Lifestyle. To get rid of snoring, you need to not only do certain things, but also avoid certain things. For example, it's important to quit smoking and limit alcohol consumption.
2. Weight loss. If excess weight is the cause of your snoring, then losing that weight should also reduce the noise at night. So, don't neglect a healthy diet and exercise. Eat more fresh fruits and vegetables, and less fried and fatty foods.
3. Sleep. Snoring most often occurs when sleeping on your back. Therefore, it's worth learning to sleep in a different position, such as on your side, as this can help eliminate noisy breathing. Placing a tennis ball behind your back can help prevent rolling over onto your stomach. Elevating your sleep position can also help reduce tongue retraction. Furthermore, draining fluid to the lower body reduces swelling of the nasopharyngeal mucosa, widening its lumen, and making breathing easier.
4. Exercises. To treat snoring at home, certain physical exercises are possible and even recommended:
- Extend your tongue forward and downward as far as possible and hold it there for a few seconds. This exercise strengthens the tongue muscles and should be performed twice a day, repeating 30 times.
- Press your chin with your hand and move your lower jaw back and forth with gentle force, resisting this movement. Do this 20 times twice a day.
- Place a wooden stick between your teeth and hold it for 3-4 minutes.
- Open your mouth slightly and make 10 circular movements with your lower jaw, first clockwise and then counterclockwise.
- Press your tongue firmly against the roof of your mouth for one minute. Three sets, 30 seconds between each. This exercise strengthens the muscles of the roof of your mouth.
- Move the root of your tongue back toward your throat. Keep your mouth closed and breathe through your nose. Do three sets of 30 repetitions, resting for 30 seconds between each.
- Say the vowel sounds “i” and “u” out loud 20-25 times, straining your neck muscles.
Snoring is by no means normal. Only in some cases, when it's caused solely by relaxation of the tongue and soft palate muscles and doesn't disturb either the snorer or others, is there any reason to worry. However, even in these cases, it's important to remember that there are effective and safe folk remedies for snoring.