How can I control my snoring? My age is 26. Snoring sound high enough to make sleepless others.

Question

Snoring has been linked to being both overweight and out of shape, so working on those two issues can have the payoff of improving your sleep. Losing weight and exercising more improve muscle tone, even in your palate. Avoiding alcohol before bedtime may help too.
If allergies or nasal congestion seem to be the cause of snoring, an antihistamine or decongestant might be all you need to breathe freely and sleep comfortably. As a last resort, there are several surgical procedures doctors can perform to increase the size of your airways. In some cases it’s just a matter of fixing a structural problem such as a deviated septum or removing adenoids. Other techniques include placing implants in the palate, which stimulate the formation of scar tissue and reduce snoring, or removing the uvula. Both of these procedures have a success rate of around 50%, though the long-term benefits are not yet known.

Anand Ratan · Accepted Answer

Snoring has been linked to being both overweight and out of shape, so working on those two issues can have the payoff of improving your sleep. Losing weight and exercising more improve muscle tone, even in your palate. Avoiding alcohol before bedtime may help too.
If allergies or nasal congestion seem to be the cause of snoring, an antihistamine or decongestant might be all you need to breathe freely and sleep comfortably. As a last resort, there are several surgical procedures doctors can perform to increase the size of your airways. In some cases it’s just a matter of fixing a structural problem such as a deviated septum or removing adenoids. Other techniques include placing implants in the palate, which stimulate the formation of scar tissue and reduce snoring, or removing the uvula. Both of these procedures have a success rate of around 50%, though the long-term benefits are not yet known.

M.S.Choudary · Answer

u r young, so u must act on snoring problem, by reducing weight+lye on onedide+decon nose drops at night.+undergone sleep study+if necessary UPP plasty in future. if snoring is severe as on date immediately u start using CPAP device until u undergone surgery.

Sandhya Krishnamurthy · Answer

Hi,
please follow these tips to stop snoring:
- reduce your weight if you are obese. - perform pranayama (breathing exercises) everyday.
- quit smoking which irritates the mucosal layer of the nose and throat and causes blockage and results in snoring. - quit alcohol and sedatives which relax the throat muscles and results in snoring.
- sleep on sides instead on back.
- elevate the head by using a thick pillow which eases the breathing.
- clear the nose before going to bed.
- establish regular sleep pattern.
- keep the bedroom air moist by using humidifier; as dry air irritates the mucosal membrane in the nose and throat.
- perform throat exercises like repeating the vowels a, e, i, o, you loudly for 2-3 mins few times a day or keeping the tongue behind the teeth and moving it backwards - 3-4 times a day.
- anti snoring appliances can also be used.