Tips to Stop Snoring

Snoring happens when airflow in your mouth, throat or nose is disrupted.  It can interrupt your sleep and sometimes it can be a sign of a serious disorder called OSA (obstructive Sleep Apnea)

Who is more likely to snore?

Snoring risk factors include:

  1. Age: as we age, muscle tone decreases, causing airways to constrict
  2. Sedatives
  3. Anatomy: A deviated or displaced cartilage in the nose can block the flow of air
  4. Gender: Snoring is more common in men
  5. Family history: Snoring runs in families
  6. Allergies: Nasal stuffiness due to allergies can block airflow
  7. Weight: Snoring is more common in people who are overweight or have obesity

How to reduce snoring?

  1. Ask your Physician about medications to relieve nasal congestion
  2. Avoid taking sedatives before bed
  3. Maintain a healthy weight
  4. Stay active and exercise daily
  5. Raise the head of your bed
  6. Try to change you sleeping position (ex. Sleep on your side, not your back)

References:

https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies

Simranjeet Kaur, Varun Baslas, Himanshi Aggarwal,1 Pradeep Kumar,1 and Pooran Chand. Snoring: An Annoyance or a Serious Health Problem (Obstructive Sleep Apnea)?. Indian J Community Med. 2015 Apr-Jun; 40(2): 143–144. doi: 10.4103/0970-0218.153889

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