Published On: Wed, Aug 10th, 2022

9 Snoring Treatment Options in Singapore You Might Not Know 

Although snoring is common for some individuals, it is by no means a sign that nothing is wrong. On the contrary, frequent snoring may be a symptom of a health condition such as sleep apnea in Singapore.

Fortunately, it can also be an effect of something less serious. Typically, these reasons will be related to something you did before lying in bed. Whatever the case is, if you’re a frequent snoring sufferer, you or your loved ones may ask you to find a way to stop it.

Lucky for you, there are several solutions you can try to reduce your snoring. Continue reading this article for 9 snoring treatment tips in Singapore.

 

9 Snoring Treatment Options in Singapore You Might Not Know

1. Sleep on Your Side

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When you lie on your back and sleep, your tongue, specifically its base, collapses to the back of your throat. This occurrence causes the vibrating sound that your loved ones may be familiar with whenever you rest.

Sleeping on your side may prove to be a sufficient snoring treatment. However, not everyone is comfortable lying on their side. Therefore, a solution you can use to be more comfortable with this sleeping position is to use a body pillow, which supports your body.

2. Spend Enough Hours Sleeping

Adult life can be stressful. There are days when you can’t seem to find time to relax. Unfortunately, this busy life affects your quality of sleep, especially if you spend less than the optimal amount of hours your body needs.

If you can’t sleep for 7 to 9 hours a day, you are more likely to snore since your body rests and relaxes your muscles more than usual, including your throat muscles which leads to snoring.

3. Elevate Your Head

One of the primary reasons people snore is due to their airways closing or narrowing while they sleep. Therefore, addressing the reasons behind this occurrence should be a priority if you don’t want to disturb others while sleeping. Fortunately, various snoring treatment options are available, depending on your issue.

An example you can follow to keep your airways open is to elevate your head while sleeping. Use extra pillows and add more until you’re comfortable. However, be careful not to raise your head too high as you might get a stiff neck.

4. Unclog Your Nasal Passages

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If your loved ones tell you that you snore through your nose, it is most likely that something is blocking your airways. Ideally, you should attempt to find ways to unclog it. The following are some tips you can use to keep your nasal passages clear:

  • Take a hot shower before sleeping.
  • Use saltwater rinse.
  • Apply nasal strips.
  • Use a nasal dilator.

These snoring treatment techniques should help you keep your nose clear and free from anything that could clog it. However, if you are still snoring, the source of your problem is not in your nose.

5. Avoid Alcohol Before Bed

Although snoring can be a symptom of health conditions, such as sleep apnea, other causes are due to a person’s lifestyle. One such example is drinking alcohol before going to bed.

Consuming alcoholic beverages a few hours before sleeping increases the likelihood of snoring. It doesn’t matter whether you weren’t a snorer before drinking. You will do so after a bottle or two.

This effect is because alcohol disrupts your sleep in two ways. It relaxes your throat muscles and shortens your REM sleep.

Therefore, if you want to have a better quality of sleep, consider avoiding alcoholic drinks at night.

6. Stop Smoking

It should be clear that smoking isn’t beneficial for your body. However, it is also a fact that cigarettes are addicting. However, avoiding it is an excellent snoring treatment in Singapore since these products increase your likelihood of developing obstructive sleep apnea or worsen its effects if you already have it.

As mentioned before, it isn’t easy to quit smoking. If you have been doing it for several years, it is almost impossible to stop on a whim, especially if you have no one to help and guide you. Therefore, you should consult a physician for tips on controlling your urges. Additionally, they could also provide you with a referral to a therapist who can help you be free of your addiction.

7. Avoid Sedatives

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Like alcohol, using sedatives relaxes your throat muscles, increasing the likelihood of you snoring. However, if you must use them for whatever reason, consult your doctor for alternatives that could provide more or less the same effect without causing you to snore.

8. Maintain a Healthy Weight

Another effective snoring treatment in Singapore is by keeping your weight within the healthy range. Since gaining weight could mean more fat in your body, it can narrow down your airways, causing you to make a sound when sleeping.

Consider talking to your doctor about tips on how to lose weight. Generally, following a healthy diet and regular exercise are the most usual methods of achieving optimal body mass. However, it is advisable to seek advice from a professional as you might have activities you cannot participate in due to health issues.

Aside from preventing you from snoring, a healthy weight is also an excellent sleep apnea treatment in Singapore.

9. Stay Hydrated

Your body composition is mostly water. Therefore, if you lack fluids in your body, secretions in your nose become thicker and stickier, narrowing your nasal passages and making breathing difficult. Falling asleep without drinking water increases the likelihood of snoring.

Consult your doctor to get an accurate recommendation regarding your daily water intake. After all, staying hydrated can help avoid plenty of health issues.

Conclusion

These 9 snoring treatment options in Singapore should help you overcome the issue. However, consulting a physician should still be your first go-to answer when experiencing this condition, especially if some of the tips discussed in this article don’t work.

Avoiding a medical professional puts you at risk of suffering from worse health issues. While some of them may not be fatal, you never know your actual condition until an expert diagnoses you. Without their findings, you wouldn’t know how to treat your snoring problem.

Aside from snoring-related issues, Dr Dennis Chua is also an ear specialist in Singapore capable of helping you deal with problems regarding your nose, throat, thyroid, ear, and more. Visit their website for more information.

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