Snoring can be disruptive to both the snorer and their partner. Here are some remedies and lifestyle changes that may help reduce or eliminate snoring:
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Sleep position: Sleeping on your side instead of your back can help prevent the base of your tongue and soft palate from collapsing to the back wall of your throat, which can cause snoring.
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Weight loss: Losing weight can help reduce snoring by reducing fatty tissue in the back of the throat.
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Avoiding alcohol and sedatives: Alcohol and sedatives can relax the muscles in the throat, making snoring more likely.
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Nasal strips or dilators: These can help keep nasal passages open, allowing air to move through more slowly and reducing snoring.
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Mouth exercises: Oropharyngeal exercises can help strengthen the muscles in the mouth and throat, reducing snoring.
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CPAP machine: For severe snoring or sleep apnea, a continuous positive airway pressure (CPAP) machine may be recommended by a healthcare professional. This device delivers enough air pressure to a mask to keep the upper airway passages open, preventing snoring and sleep apnea.
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See a doctor: If lifestyle changes and home remedies dont help reduce snoring, or if you have other sleep apnea symptoms, see a doctor for personalized recommendations.
Its important to note that occasional snoring is usually harmless, but loud, chronic snoring that interferes with sleep could indicate a more serious issue like sleep apnea.
