If you or your spouse snores, you may have wondered what you can do about it. Having this thought is normal. Regular snoring occurs in 44% of males and 28% of women between 30 and 60. Half of all adults over the age of 60 are chronic snorers. Snoring noise is caused by airflow through an only partly open airway—the vibration and touching of tissues near the top of your airway cause snoring. Everyone who is an adult has snored at some point. Snoring may be a nuisance for some people or a sign of a more serious health concern for others. The reasons why people snore are unique to each individual. If you experience snoring Georgetown, consider consulting your doctor and trying the following solutions for a better night’s sleep:
Use an over-the-counter drug
Snoring may be reduced using intranasal decongestants like oxymetazoline (Zicam) or intranasal steroid sprays like fluticasone (Cutivate). If a cold or allergies are to blame for your snoring, this is very important to remember.
Get rid of stuffiness in the nose
Sinus congestion? A saline sinus rinse before night may help clear things out. Using a neti pot, nasal decongestant drops, or nasal strips may also improve airflow while you sleep. If you suffer from allergies, it is important to take steps to lessen the dust mites and pet dander in the bedroom or to take medicine for your condition.
Reduce your weight
Snoring has been connected to obesity. Losing weight and cutting down on snoring may be aided by adopting a nutritious diet and engaging in regular physical activity. Overweight people should see a medical professional about starting an appropriate diet and exercise program. Maintaining a healthy weight has several benefits, including a lower risk of diabetes, hypertension, and cholesterol abnormalities (including snoring).
Try to avoid sleeping on your back and instead roll onto your side.
Put a tennis ball in your pajamas or T-shirt and see if it helps. The pain of the tennis ball will force you to roll back onto your side if you fall asleep while lying on your back. Instead, you may use a cushion full of tennis balls to help you relax your back. Sleeping on your side will become second nature after a time, and you may ditch the tennis balls.
Use a mouthpiece
You could wish to try a mouthpiece if over-the-counter drugs are not helping. You may use a removable one to protect your jaw, tongue, and soft palate from falling back and allowing you to snore. Visits to the dentist regularly are recommended to monitor the mouthpiece’s effectiveness.
Adults often snore as they sleep. The degree of difficulty might vary. Snoring may not need treatment if it occurs seldom or during particular periods of the year, such as allergy season. Talk to your doctor about your snoring, if it is affecting your daytime productivity, or if you are experiencing any other more significant symptoms of persistent snoring.