If you snore, you’re not the only one: In the United States, half of all adults snore. It happens when air flows down your throat while you sleep. The unfastened tissues in your throat vibrate, causing you to snore loudly and annoyingly.
Snoring can make getting a good night’s sleep difficult for you or your partner. Even if it isn’t troubling you too much, it isn’t a condition to ignore. In truth, snoring could be a sign of a serious health issue, such as:
•Blocked airways
•obesity
•an issue with the condition of your mouth, nose, or throat.
•sleep deprivation.
In other cases, snoring may be generated just by sleeping on your back or drinking alcohol too near bedtime.
Here’s what you can do to get rid of snoring.
1. Lose weight if you are overweight.
This can help to decrease the quantity of tissue in your throat that could be causing you to snore. You can lose weight by consuming more occasional calories and eating more nutritious foods, as well as lowering your overall caloric intake. Make it a point to exercise each day. You could also consult a doctor or a dietitian for assistance.
2. Sleep on your side
Your tongue may move to the back of the throat while sleeping on your back, partly restricting circulation. By enabling air to pass freely, sleeping on your side may be all you need to stop or reduce your snoring.
3. Raise up the head of your bed.
By maintaining your airways open, raising the head of your bed by four inches can help you stop snoring.
4. Treat chronic allergies.
Allergies can make breathing through your nose challenging, requiring you to breathe through your mouth. As a result, you’re more likely to snore. Visit your physician to check if any over-the-counter or prescribed allergy medications can help.
5. Avoid alcohol before bed
Alcohol should be avoided for at least two hours before bedtime. Snoring is caused by the relaxation of the throat muscles caused by alcohol.