Snoring is usually a nuisance, especially when sleeping with other people, because you prevent them from having quality sleep. In most cases, you cannot know when you usually snore unless you are told by others. An important thing to note is that snoring does not only affect other people but can also cause you to suffer from obstructive sleep apnea, which increases your risk of developing heart disease. Therefore, if you know that you do snore, consider seeking snoring Rockville treatment options available to help you have a peaceful night by improving your quality of sleep together with those you are spending the night with. Examples of effective strategies that can help prevent snoring include:
Losing excess weight
You should note that losing excess weight can help prevent snoring in obese people. Generally, people of all sizes can suffer from snoring, but if you are obese, losing excess weight, especially around your neck, can help open your throat, thus allowing a free flow of air while you are asleep. In most cases, if you have gained weight around your neck, the diameter of your throat is often reduced, thus resulting in altered breathing.
Adjust your sleeping position
In most cases, if you usually snore, you are advised to lie on your side because lying on your back causes your soft palate and tongue to collapse to the back of your throat. Doing so makes you produce vibrating sounds commonly referred to as snoring. You should support your head with a pillow to help you maintain the side-lying position. In this case, your snoring should stop, but if it persists despite adjusting your sleeping position, the cause of your snoring might be obstructive sleep apnea.
Open your nasal passages
If snoring usually begins from your nose, you must ensure your nasal passages remain open. Doing so allows air to flow without any blockages. You can open your nasal passages by taking a hot shower before bed and using saltwater to rinse your nostrils while showering. Similarly, nasal strips can also help open your airway, allowing the flow of air, especially if the cause of a problem is your nose.
Hydrate more frequently
Consuming a lot of fluids helps make the secretions on your soft palate and nose thinner for easy clearing. However, if you are dehydrated, these secretions become thick and often stick, thus blocking your airways and result in snoring. Therefore, women should take approximately eleven cups of water while men should consume sixteen cups.
Change your pillows
Dust mites, common allergens that cause snoring, usually accumulate in pillows. Therefore, if you are allergic to dust mites, you are advised to regularly change your pillow to prevent the allergens from triggering an allergic reaction that might cause snoring.
An important thing to note is that you can improve the quality of your sleep by avoiding alcohol, sleeping on your side, rinsing your nostrils with a saline solution, and hydrating frequently. These are some simple life changes you can adopt to help prevent snoring. You can schedule your appointment at Sleep Services of Maryland LLC today and receive the best treatment for snoring and/or learn other effective lifestyle strategies you can adopt to help prevent snoring dstvportal.