Snoring is not only annoying for the sleeping partner, but it also indicates the bad state of the snorer’s health. If you are struggling from snoring and wondering how to stop snoring permanently, we are listing some ways that might help you stop the snoring permanently.
- Use Anti snoring appliances
You can consider some anti-snoring devices available to prevent snoring. Some of the devices are structured like a mouth guard which keeps the airways open by bringing your tongue and lower jaw forward while you sleep. Another solution can be to use a CPAP or the Continuous Positive Airway Pressure device. It functions by sending the pressurized air inside a mask that you wear while sleeping.
- Lose weight and exercise regularly
If you are overweight, the chances that you would snore increases up to a great extent. Regular exercise and losing weight would help in reducing the size of the excess fatty tissue located at the back of your throat. This eventually leads to help stop snoring permanently. Additionally, as the throat muscles get more toned, the snoring is reduced by a good percentage. It cannot be emphasized enough that maintaining a proper weight is one of the best ways to stop snoring.
- Sleep sideways
Usually, when the soft palate and upper throat collapse while sleeping, it obstructs the airflow to the lungs and leads to the snoring with each breath. When you sleep on your back, it becomes much easier for the soft palate to collapse on the tongue and upper throat because of the way how your head and neck are located. When you sleep sideways, your chances of snoring would greatly be reduced.
- Take an appointment with an allergist
Some people have allergies to the presence of some allergens which aggravates the status of snoring. An expert can assess whether your snoring is due to an allergy. In this case, you should take some domestic measures to remove the allergens from your bedroom such as cleaning the pillow covers regularly.
- Throat exercises
It has been observed that when you do some throat exercises daily, they can help you strengthen the throat muscle which helps you prevent snoring. These exercises can be of various types such as moving the jaw sideways or mouthing the vowels aloud every day.
- Sleep regularly at the same time every day
It is scientifically proven that falling asleep and waking up at regular times improves the quality of your sleep. When you don’t sleep at a regular time every day, it starts affecting the throat airways and worsens the condition of snoring. So take care of your schedule and go to bed at the same time every day.
- Surgical Methods
Sometimes, surgery is the only option left to permanently stop snoring in the night. The surgery removes the additional tissues at the end of the throat leading to prevention of snoring. Some common surgeries are tonsillectomy, Adenoidectomy or Uvulopalatoplasty. This is a process which uses a laser is used to make small incisions or cuts on the soft palate on either side and to shorten the uvula. Eventually, the tissues around the region become rigid as the cuts heal and the snoring stops.
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