Doctors recommend 5 ways to cure “snoring”. Anyone who snores heavily should try these.
Snoring is a common problem for many people and can affect the quality of life of both the person who snores and those around them. Snoring can be caused by many factors such as narrow airways, being overweight, and other factors. Solving snoring requires self-care and consulting with medical professionals. Let’s see what are the 5 ways to solve snoring that are supported by research and recommended by medical professionals.

1. Adjust your sleeping position.
Doctor’s advice: Sleeping on your back can increase airway obstruction, which makes it easier to snore. Sleeping on your side can help reduce snoring, according to Dr. Eric J. Kezirian, a professor of otolaryngology at the University of Southern California (USC). Sleeping on your side can help reduce snoring, especially in people who snore due to airway obstruction.
How to: Try using a back pillow or a side-sleeping pillow to help you stay in a side-sleeping position throughout the night.
2. Lose weight
Research Supports: A study from the University of Wisconsin found that losing weight can reduce snoring by up to 50%, especially for those who are overweight or obese. As excess fat around the throat narrows the airway and increases the chances of snoring.
Doctor’s advice: Dr. Timothy Morgenthaler of the Mayo Clinic suggests that weight control, exercise, and a healthy diet can be effective in reducing airway pressure and snoring.
3. Avoid alcohol before bed.
Doctor’s advice: Alcohol can cause the muscles in your throat to relax too much, which can make you snore more. Dr. Michael Breus, a sleep specialist, says alcohol can cause the muscles in your upper airway to relax too much, making them more likely to tremble and snore.
How to: Avoid drinking alcohol 3-4 hours before bedtime to allow the โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที body to better control the respiratory muscles.
4. Use sleeping accessories
Research Supports: Using a device such as a Continuous Positive Airway Pressure (CPAP) machine for people with obstructive sleep apnea (OSA) is a proven effective way to reduce snoring. Research from the American Academy of Sleep Medicine indicates that CPAP machines significantly reduce sleep apnea and snoring.
Doctor’s advice: If your snoring is caused by an obstructive sleep apnea. See your doctor for a sleep test and consideration of a CPAP device to address the issue.
5. Surgical treatment
Doctor’s advice: If snoring is caused by a structural abnormality of the throat or airway, such as a deviated nasal passage or abnormal airway tissue. Surgery is an option that can help reduce snoring. Dr. Kezirian says that surgery to correct a deviated nasal passage or surgery on the tissue in the throat can improve breathing and reduce snoring.
How to use: You should consult a specialist for diagnosis and advice on appropriate treatment.
Snoring can be treated with lifestyle changes, such as sleeping position adjustments, weight loss, avoiding alcohol, and in some cases, a ventilator or surgery may be needed. If your snoring is affecting the health or well-being of those around you, you should consult a medical professional for appropriate treatment.