Do you snore? Does your snoring annoy your partner and leaves you restless during the day? If you’ve answered ‘yes’, then it’s time to ask yourself if this a result of a nasal congestion or a serious sleeping disorder like obstructive sleep apnea. Note, sleeping disorders can be caused by various factors, thus treatment will depend on the type of illness. For some, surgery is the only solution while others can prevent or minimize snoring with non-surgical treatments and anti-snoring devices. Here are some ways to improve your sleep and wake up fresh in the morning.
Change Your Lifestyle – One of the reasons you snore may be your weight. Overweight people are more likely to snore because side tissue in the throat is larger in size and prevents normal airflow to the lungs. If you have few extra kilos, try to lose weight. Avoid junk food and eat more vegetables and fruits. Also, stay away from sodas and other soft drink since they are high in sugar. Furthermore, never eat heavy meals right before going to bed and also avoid drinking alcohol and cigarettes as they also contribute to heavy breathing. If you are not overweight, do not smoke nor consume alcohol but still snore, try changing your sleeping position. It is best to sleep on your side because when you sleep on your back the chances of snoring are higher.
Dental Devices – Anti-snoring cpap devices that proved to be helpful are throat strips which lubricate the back of the throat and stop tissue from vibrating. Mouth pieces which open the throat and eliminate vibrations by holding the lower jaw forward and in normal position, are also a good anti-snoring devices. However, how successful these devices are depends on how serious the sleeping problem is. But, they are worth the try.
Nasal Devices – If you have narrow nasal passage, snoring is definitely a big issue. Whenever you have the nasal congestion, you have problem breathing because the nasal mucous membrane swells. It is best to use nasal sprays or strips which can relieve the snoring. These nasal anti-snoring devices open the nasal valve (front part of the nose) and ease the breathing.
CPAP Devices – Sleep is essential in order to feel fresh in the morning and productive throughout the day. This is the main concern obstructive sleep apnea patients have. Luckily, there are non-surgical solutions for OSA. Cpap machines proved to be very effective anti-snoring devices. They provide constant airflow through the mask preventing blockage in the upper airway and thus prevent snoring and pauses in breathing which may even cause death. The amount of air can be adjusted to individual’s needs.
