Do you know that snoring is a common issue among many people in Malaysia that can lead to sleep issues and other health concerns?
While it can be an annoying experience, there are ways you can help alleviate the issue and get some much-needed rest:
1. Monitor Your Snoring Patterns with a Snoring Monitor or App
Keep a journal and record when you start to snore, how long it lasts, and how loudly. Doing this can help you identify any patterns or causes for the issue so that you can take steps to address them.
2. Exercise Your Mouth and Throat Muscles
You may be surprised to know that snoring often stems from incorrect positioning of the tongue or obstruction in the nasal passages. To address this, perform simple oral exercises like tongue thrusts and slides daily – you should soon notice a reduction in snoring.
3. Elevate Your Head
To reduce snoring, try sleeping on your side instead of back. Sleeping back causes the base of the tongue and soft palate to drop to the back of your throat, blocking airways. To remedy this, elevate your head with a pillow or purchase specially designed pillows with an open height design for easier airway clearance.
4. Limit Alcohol and Smoking Before Bed
Drinking too much alcohol can relax your throat muscles, leading to snoring. Smoking also irritates the tissue in your throat which leads to inflammation that leads to snoring.
5. Sleep at a Regular Time
Many people tend to snore when they’re tired, so it’s essential that you go to bed and wake up at the same time each night. This will help you enter deeper sleep, meaning the muscles in your throat will be relaxed, leading to less snoring.
6. Maintain a healthy and active lifestyle
Obesity is often to blame for snoring, so if you’re overweight it may be beneficial to make some lifestyle changes. Even losing 5 to 8 pounds can have an immense impact on how loudly you snore, according to Walker.
If you’re overweight, making small changes like eating healthier foods and exercising more regularly can help you shed pounds. If snoring is a problem for you, speaking to a doctor about possible treatments is another great option.
7. Understand Your Body and Its Needs
If snoring is being caused by a medical condition such as sleep apnea, it’s essential to consult a doctor about how best to address the underlying problem. Medication or surgery could be required in order to address the situation.
8. Improve Your Breathing
Snoring often stems from poor breathing habits, so try to improve them as soon as possible. You may notice an improvement in how you breathe, but don’t be disheartened if you don’t.
Contact your doctor or The Air Station Malaysia if you have any sleep disorder condition. Have a sleep study to diagnose sleep apnea and get a sleep apnea treatment with a CPAP device such as ResMed’s Airsense 10 Autoset.
