Ways to Address Snoring: Causes and Cure

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July 14, 2014 4:07 PM EST

Follow these tips to achieve a peaceful night.

1.       Diagnose your particular snore

  • Do a simple snore test approved by British Snoring & Sleep Apnoea Association to determine the cause of snoring

Use caution before you self-treat with over-the-counter sprays until you have checked with your doctor

Sleep deprivation can lead to frying of the brain.

2.       Lose weight

  • The bigger the neck size, the louder the snorer; losing a few pounds can relieve some of the pressure on the internal diameter of the throat, which collapses during sleep for people who snore.
  • Losing weight will not only help to stop snoring but it will help to prevent diseases associated with obesity.

3.       Change your sleep position

  • Lying on your side instead of your back could improve your breathing; there is a good reason you don't want to sleep on your back: in that position, your tongue and soft palate rest against the back of your throat, which can narrow the airway and prevent proper breathing.

4.       Take a shower before bed

  • It can help open your nasal passages and make it easier to breathe.

5.       Avoid Alcohol and Tranquilisers

  • Alcohol and tranquilisers are known to be muscle relaxers that can relax your throat and tongue muscles more when you sleep
  • Reduce the chances of snoring by refraining from alcohol three to four hours before you sleep

6.       Keep your bedroom more humid

  • Dryness is often a cause of snoring
  • Use a humidifier to keep the breathing channels moist

Note: Early treatment of snoring can prevent the onset of sleep apnea and possible associated health illnesses. 

(Photo: Reuters / Ross D Franklin)
Sleep deprivation can lead to frying of the brain.
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