Snoring is a common problem that should be dealt with. The causes of snoring vary, although the end result is generally sleep deprivation. Causes include nasal blockages, narrow throats, or enlarged adenoids that cause the whistling sounds produced by snoring. In addition, old age, nasal and sinus problems, and even alcohol can cause snoring.
The exact causes of snoring vary from person to person, but certain treatments prove beneficial in all cases. These include:
1. Lifestyle changes: Try to stop smoking and decrease your intake of alcohol. Both smoking and alcohol can irritate the nasal membranes, causing them to swell up and block the nasal passages. These narrowed passages lead to snoring and ruin your sleep.
2. Medical Devices: Continuous Positive Airway Pressure is a great compressor or device that ensures a continuous supply of air through congested nostrils.
3. Throat Exercises and Yoga: A few routine exercises done for around 30 minutes a day to strengthen the neck and oral muscles can work wonders on improving your sleep. Special nasal exercises practiced regularly as a part of yoga help to strengthen and clear nasal passages and form an effective mode of treatment.
4. Snoring mouthpieces: There are many mouthpieces available that help prevent snoring. You can choose one that suits you or you can get in touch with a physician or an otolaryngologist to find the right device for you. Some devices include:
a. Lower-jaw positioners and dental arch sets that will open up the airway and allow the patient to breathe.
b. Chin straps that can hold up the lower lip and chin during sleep.
c. Nasal strips that gently lift and open up the nasal passages to allow the person to breathe better.
d. Nasal sprays that can lubricate the nasal passages to reduce the sounds of snoring. These products contain a nasal decongestant.
e. Electronic devices like the snore stopper. This device has a delicate microphone that will detect your snores. When you start snoring, the device will send small shocks to your hand, which in turn will provoke you to change your position while sleeping.
5.Surgery: The last alternative is surgery, which may include a uvulopalatopharyngoplasty (UPPP), Laser-Assisted uvulopalatoplasty, somnoplasty, Thermal Ablation palatoplasty (TAP), tonsillectomy, and adenoidectomy.
Please note that the abovementioned surgeries can be conducted only after consulting a physician. However, surgery and pills should be a last resort; exercise and yoga, along with the right diet and a balanced routine, can alleviate the problem of snoring to a great extent.
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