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Not-so-Silent Nights: Practical Tips to Reduce Snoring

Snoring is a common sleep-related issue that can disrupt not only your own sleep but also that of your partner and even other family members. It is often caused by the narrowing of the airways during sleep, resulting in vibrations that produce the characteristic snoring sound. Fortunately, there are various techniques and lifestyle changes that can help alleviate snoring and promote more restful nights.

Maintain a Healthy Weight

Excess weight can contribute to snoring by placing pressure on the throat and narrowing the airways. Engaging in regular physical activity and following a balanced diet can help manage weight and reduce snoring. Aim for at least 30 minutes of moderate exercise daily and incorporate more fruits, vegetables, and whole grains into your meals.

Sleep Position

Sleeping face up can exacerbate snoring as it allows the tongue and tissues in the throat to relax and obstruct the airway. Sleeping on your side instead of your back helps keep the airway open. You can use pillows or positional aids to encourage side sleeping or sew a tennis ball onto the back of your pajamas to prevent rolling onto your back during the night.

Avoid Alcohol and Sedatives

Alcohol and sedatives have a relaxing effect on all of your muscles including those at the back of the throat. This increases the likelihood of snoring. Avoid these close to bedtime to reduce the chances of snoring during sleep. Opt for herbal teas or relaxation techniques instead to promote a peaceful slumber.

Clear Nasal Passages

Nasal blockages can contribute to snoring. Keep your nasal passages clear by using saline nasal sprays or rinses before bedtime. Additionally, consider using a humidifier in your bedroom to keep the air moist, which can help alleviate congestion and promote better breathing.

Stop Smoking

Amongst the myriad other reasons to break a nicotine addiction, smoking has been correlated with increased snoring in chronic smokers. The action of smoking irritates the ciliated cells in your nose and can cause them to swell, creating congestion. This congestion makes breathing more laborious and increases the likelihood of snoring.

Sleep Environment

Create a sleep environment that is conducive to restful sleep. Keep the bedroom dark, quiet, and at a comfortable temperature. Use earplugs or white noise machines to mask external noises that may disrupt sleep. Additionally, invest in a supportive and comfortable pillow and mattress to promote proper alignment of the airways during sleep.

Seek Medical Evaluation

If snoring persists despite implementing these lifestyle changes, it may be beneficial to seek medical evaluation. Chronic snoring can be a sign of an underlying condition such as sleep apnea, which requires professional diagnosis and treatment. A healthcare provider can assess your symptoms, conduct necessary tests, and recommend appropriate interventions to address the root cause of your snoring.

At Clinipath Malta, we understand the importance of your well-being. To address any health-related worries, our proficient scientists and healthcare experts offer comprehensive medical testing services. Don't hesitate to get in touch with us today to arrange your consultation. Reach us at +356 21221355, 9985 2404, or email us at

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