Snoring may disrupt you and your partner sleep. Sometimes it is turns into a nightmare for someone and they always have a question in their mind “how to stop snoring at night?”.Even if it is not bothering you too much, it is not a wise idea to ignore or take it lightly. In fact, you should know that snoring may be a sign of a certain serious health condition such as obesity,obstructive sleep apnea (blocked airways),an issue with the structure of your mouth, nose, or throat etc. Here are the few tips how to get rid of this disturbing nighttime noise.
Lose weight if you are overweight.
It will help reduce the amount of tissue in the throat section that might cause your night time noise while you are in sleep. You can lose weight by reducing your overall caloric intake by eating less carbs and more healthy foods. Make sure you perform exercise on regular basis. You can. also consider consulting with your doctor or a good nutritionist for help.
Sleep on your side.
Sleeping on your back sometimes causes the tongue to move to the back of the throat and it partly create blockage airflow path through your throat while you breathe. Actually raising up your head on bed or sleeping on your side may be all you need to do to allow air to flow smoothly and easily and reduce or stop making noise in sleep.
Use nasal strips or some external nasal dilator.
Use of nasal strips can help to increase the space in the nasal passage for smooth airflow and it will make your breathing more easy or effective and eliminate your night time noise making problem.
You could also choose a good quality nasal dilator.It helps to decrease airflow resistance, making it smoother and easier to breath.
Use an oral appliance.
Sometimes oral appliances can help to keep your air passages open up and making it easier for you to breathe. This also helps to get rid of your daily nightmare or night time noise in sleep.
Quit smoking and drinking alcohol
Smoking is an unhealthy habit that can worsen your night time noise making problem. Consult to your doctor about quit therapies for such as gum or patches that can help you quit this bad habit. Remember always try not to consume alcohol for at least two hours before your bedtime. Alcohol or alcohol related content can relax the throat muscles of your body, that generally causing the snoring problem.
Correct structural problems in your nose.
Some of us are born with a defect in septum or experience an injury that gives them a deviated septum. This part of our body is the misalignment of the wall that separates both sides of the nose, which create restriction for airflow. It may cause mouth breathing in sleep, cause snoring. It may be necessary to have surgery. Consult to your doctor immediately to gat rid of night time noise making problem.