Do Not Take Sedatives Before Sleeping
Avoiding sedatives before bed can help in reducing snoring. Taking a sedative before bedtime could be counterproductive as it can relax the upper airway muscles, causing it to get narrower, thus causing snoring.
When stressed out, anxious, or under the influence of alcohol, we tend to have shallow breathing, which causes our throat muscles to tense. This causes them to vibrate when we breathe in or out, leading to snoring. To avoid this, we can do simple exercises like pranayama or meditation to calm down before sleeping.
Medications such as decongestants, antihistamines, and nasal steroids help relax the nose and throat muscles, thereby reducing snoring. However, these should be taken only under a doctor’s prescription, as certain side effects like headaches, drowsiness, and dry mouth are associated with these medications.
