How Should I Deal With A Snoring Problem?

By Jomvie Reyes - PTRP, RN, MN

dealing with snoringOccasional or frequent snoring can lead to a serious problem to the point where you and your partner will sleep on a separate room. This might sound overrated, but, snoring deprives someone from sleeping. It affects the quality and quantity of sleep that results to irritability and daytime fatigue and might as well compromise your relationship.

So, “What is the best and most effective remedy to stop snoring?”

There are lots of solutions available. But, I would like to share the best among the top of the choices that will go a long way in resolving your snoring problem like home remedy and lifestyle changes.

How can someone stop snoring from changing his/her lifestyle?

  • Lose weight. Fatty tissues at the back of your throat can be reduced if you will lose bit of your weight and this will decrease or eventually will stop you from snoring.
  • Exercise. In the event of losing weight, regular exercise goes hand in hand to help you achieve your goal. Toning your muscles such as arms, legs and abs will result in toning the muscles in your throat. It will not only give you the benefit of being fit and healthy, but, as well as help lower the percentage of snoring.
  • Stop smoking. If you smoke, chances are of high cost. Smoking irritates the membranes in your nose and throat and causes blockage in your airway.
  • Avoid alcohol and sedatives. During sleep, our muscle relaxes and so is our throat muscle. And if you are going to take any of these sedatives in all forms, somehow, it results to a deeper sleep and worsen snoring. Before taking any medication and given the fact that you have problems in snoring, it is better to consult your doctor first.

 Self-care remedies

  • Nasal passage. Stuffy nose makes you difficult to inhale and develops a vacuum-like in your throat that will result from snoring. Before going to bed, it is best to clear nasal passage with nasal decongestants or nasal strips to help you breathe easily.
  • Reposition. Elevating your head will not only promote comfort in breathing, might as well encourage your jaw and tongue to move forward.
  • Sleep on your side. As much as possible, it is best to avoid sleeping on your back, as gravity will likely make your tongue drop and blocks airway.

 Snoring is a serious issue that needs attention as it will raise many issues not just to yourself as well as to your partner and your relationship—not to mention of a little hurt that caught you off guard when your partner complained about you snoring the next morning. After all you probably didn’t know it was all happening. It is a clear message that you must take an action to address your partner’s concern.

Following these simple remedies will only be made possible if you will keep things in mind as it will go a long way in resolving your snoring problem. Let your partner be part of the process so that you will not get an elbow jab or a slap at night. It is to clear the issue that you prioritize the relationship and an understanding that both will do what it takes to resolve the problem.

Last Updated: October 25, 2013


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