What should I do if I snore heavily while sleeping?
Aug 31, 2022
Source: Cainiu Health
Dr. Guo Xiheng
Introduction
Snoring during sleep can be improved by adjusting sleeping posture and modifying lifestyle habits. Try to avoid sleeping on your back; instead, sleep on your side, which can help reduce snoring. There is also a certain association between snoring and obesity. If individuals who are overweight or obese lose weight appropriately, the narrowing of the upper airway caused by excess fat in the throat may be alleviated, thereby reducing snoring symptoms.
Some individuals habitually snore during sleep, which not only disturbs their bed partners but may also adversely affect their own health. So, what can be done about chronic snoring?
What to do about chronic snoring
Chronic snoring can often be improved by modifying sleep posture and adjusting lifestyle habits. Avoid sleeping supine (on your back); instead, try sleeping on your side, which helps reduce snoring. Obesity is also associated with snoring. Weight loss in overweight or obese individuals can alleviate upper airway narrowing caused by excess pharyngeal fat, thereby reducing snoring. Pay attention to pillow height—avoid excessively high pillows—and consider slightly elevating the head of the bed. Maintaining an open airway between the head and neck helps mitigate snoring. Refrain from alcohol consumption before bedtime, and avoid long-term heavy drinking. Smoking should also be minimized or eliminated, as it contributes to airway inflammation and swelling. In severe cases, surgical interventions—such as adenoidectomy or airway expansion procedures—may be considered.
Individuals who snore at night should consume foods rich in dietary fiber and plenty of fresh fruits and vegetables. Avoid high-calorie, high-fat foods such as fatty meats and pork belly, and limit intake of starchy foods like potatoes and sweet potatoes, both of which may contribute to weight gain. Excessive obesity can exacerbate snoring. Therefore, dietary control and regular physical activity are essential, while avoiding excessive fatigue. As weight decreases, snoring symptoms typically improve. Establishing a consistent sleep schedule and ensuring adequate sleep duration can also help reduce snoring. Finally, patients should consult a healthcare provider for relevant examinations to rule out conditions such as adenoid hypertrophy or tonsillar hypertrophy.
Patients experiencing persistent snoring should seek timely medical evaluation and treatment. We hope this information proves helpful.
