Snoring is a nuisance at best and a health concern at worst. It disrupts your partner’s sleep, which affects their mood and ability to function during the day. It may also lead to tension in the relationship. You can make a few basic lifestyle changes and use devices to stop the annoying sound and help everyone get a better night’s rest.후비루치료

Snores are caused when the surrounding tissues in the throat and nose vibrate during sleep. This is because they don’t move freely as you breathe in and out. The sound is generated from the vibrations, which can be loud enough to wake up you and your partner.

In some cases, snoring can signal the presence of a more serious medical condition called obstructive sleep apnea. Signs of this disorder include choking or gasping for air during sleep and morning fatigue, irritability, headaches and other health problems. If you or your partner exhibits any of these symptoms, talk to a healthcare provider right away.

Some snoring is related to allergies or sinus infections, so it is important to keep these in check. Rinsing your nasal passages with saline, using a neti pot or taking sinus medication can help clear congestion and make it easier to breathe. Dry air can irritate membranes in the nose and throat, so it’s a good idea to use a humidifier in your bedroom.

Changing your sleeping position can reduce snoring. Sleeping on your back causes your tongue to fall backward into your throat, narrowing your airway and partially obstructing it. Lying on your side can allow more air to flow through. Other simple things that can help include sleeping with a pillow propped up at one end or sewing a tennis ball to the back of your pajamas. Exercise also helps to tone muscles, including those in your throat. Repeating each vowel (a-e-i-o-u) out loud for three minutes a few times a day is a simple but effective exercise.

Drinking alcohol and smoking can cause snoring, so they should be avoided. Losing weight can also lower snoring, because being overweight puts extra pressure on the throat tissues.

You can use a mouth device similar to an athlete’s mouth guard to bring your jaw and tongue forward, opening the airway and reducing snoring. These are available at most pharmacies and some online stores. There are also internal nasal dilators, or cones, that sit inside the nostrils and widen them to improve airflow. Another option is laser-assisted uvulopalatoplasty, or LAUP, which uses a laser to shorten the uvula and remove tissue from the soft palate to reduce snoring. There are also palatal implants, which are plastic inserts that prevent the collapse of the soft palate and can stop snoring. These are available from some ear, nose and throat surgeons. Talk to your healthcare provider about the best way to control snoring in your situation. You may need to try a combination of lifestyle changes and devices before you find what works for you.라경찬한의원