Do you feel tired even after a regular 8-hour sleep everyday? Is excessive daytime sleepiness a daily occurrence for you, causing irritability, concentration loss and fatigue?

If your answer is yes to the questions above, then you could be suffering from sleep apnea. The good news is several snoring solutions are within your reach.

What is sleep apnea?

This condition is a breathing disorder characterized by short-lived interruptions of breathing during sleep. Sleep apnea is a potentially life-threatening sleep disorder, which on average affects more men than women above their 40s. However, it can also affect people of any age; children and adult alike.

Derived from Greek word, apnea means ‘want of breath’. Referred to as Obstructive Sleep Apnea (OSA), it is involuntarily brief breathing pauses in an hour. These breathing pauses are mostly accompanied by snoring in between apnea episodes.

OSA is characterized by frequent deep and restorative sleep interruptions that often lead to excessive daytime lethargy. Almost everyone who snores possesses this problem.

Do-It-Yourself Snoring Solution

Even though sleep apnea is a condition which is rarely cured on its own and needs some form of medical intervention, there are snoring solutions which are effective with some behavioral change.

Your snoring solution is just a step away. You could start having a restful sleep immediately by:-

• Losing excess weight
  Many people who snore are mostly overweight. Not only is losing weight healthy for your overall fitness, but a slight loss of weight could be your snoring solution. Weight loss helps relieve the constriction in your throat when sleeping, thus preventing you from snoring. You can achieve this goal by eating a balanced diet and exercising on a regular basis.


• Alcohol and medicines
  Alcohol and some medication such as tranquilizers and sleeping pills impede your breathing system as they act as sedatives. These items relax your airways and thus make the symptoms worse by relaxing the muscles and tissues in the throat, causing it to narrow. Hence, by reducing the intake of alcohols and sedatives, it would contribute greatly to a better quality of sleep. An effortless snoring solution is refraining from alcohol and medicines several hours before bedtime.


• Sleeping on your side or stomach
  Many people invariably get a better sleep at night when they do not sleep on their back. This is due to the fact that sleeping on your back causes your tongue and uvula to go against the back of your throat and blocks the airway, thus interfering with your breathing. Try to sleep on your side and stomach instead as it is a tried and tested snoring solution.


• Keeping nasal passages open while you sleep
  Using a nasal strip is a common snoring solution. It helps decrease snoring by widening nostrils to improve airflow. Available in most pharmacies, it is used as a snoring solution to manage and not to treat sleep apnea.

Breathing problems such as stuffy nose due to common colds and other allergies could increase snoring. Therefore, it is advisable to use decongestants in order to reduce drainage.

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