Lifestyle Changes to Help with Snoring and Deviated Septum
Snoring is a common issue that affects many people, and it can be caused by various factors, including a deviated septum. A deviated septum occurs when the nasal septum, the wall that separates the two nostrils, is shifted to one side, making it difficult to breathe through the nose. This can lead to snoring, disrupted sleep, and other health problems. If you are dealing with snoring and a deviated septum, there are lifestyle changes that you can make to help alleviate these issues. In this blog post, we will discuss some of these lifestyle changes and how they can help with snoring and a deviated septum.
1. Maintain a Healthy Weight
One of the main causes of snoring is excess weight. When you are overweight, it can lead to the narrowing of the airways, making it more difficult for air to pass through and causing snoring. Additionally, carrying excess weight can put pressure on the nasal passages, exacerbating a deviated septum. Therefore, maintaining a healthy weight can help reduce snoring and alleviate the symptoms of a deviated septum. Eating a balanced diet and incorporating regular exercise into your routine can help you achieve a healthy weight and improve your overall health.
2. Practice Good Sleep Habits
Poor sleep habits can contribute to snoring and a deviated septum. It is essential to establish a consistent sleep schedule and aim for at least 7-8 hours of sleep each night. Avoid using electronic devices before bedtime, as the blue light emitted from these devices can disrupt your sleep. Additionally, try to sleep on your side rather than your back, as sleeping on your back can cause your tongue to fall back and block your airway, resulting in snoring. Using pillows to elevate your head slightly can also help improve breathing and reduce snoring.
3. Eliminate Allergens from Your Bedroom
Allergens such as dust, pet dander, and pollen can irritate the nasal passages, making it difficult to breathe and causing snoring. These allergens can also worsen the symptoms of a deviated septum. To alleviate these issues, make sure to keep your bedroom clean and free of dust. Regularly wash your bedding and vacuum your bedroom to eliminate any potential allergens. If you have pets, try to keep them out of your bedroom to reduce exposure to pet dander. Additionally, using an air purifier can help filter out allergens and improve air quality in your bedroom.
4. Stay Hydrated
Lifestyle Changes to Help with Snoring and Deviated Septum
Dry air can irritate the nasal passages, causing congestion and making it difficult to breathe. This can lead to snoring and worsen the symptoms of a deviated septum. To avoid this, make sure to stay hydrated by drinking plenty of water throughout the day. You can also use a humidifier in your bedroom to add moisture to the air and reduce nasal congestion.
5. Quit Smoking
Smoking is harmful to your health in many ways, and it can also worsen snoring and a deviated septum. The chemicals in cigarettes can irritate the nasal passages and throat, causing inflammation and congestion. This can lead to snoring and difficulty breathing. Quitting smoking can not only improve your overall health but also reduce snoring and alleviate the symptoms of a deviated septum.
6. Avoid Alcohol and Sedatives Before Bedtime
Consuming alcohol and sedatives before bedtime can relax the muscles in the throat, causing them to collapse and obstruct the airway, leading to snoring. This can also worsen the symptoms of a deviated septum. It is essential to avoid these substances before bedtime to improve breathing and reduce snoring.
7. Consider Nasal Dilators or Strips
Nasal dilators are small devices that can be placed in the nostrils to help keep them open and improve airflow. Nasal strips, on the other hand, are adhesive strips that are placed on the outside of the nose and help open up the nasal passages. These devices can be beneficial for those with a deviated septum as they can help improve breathing and reduce snoring.
8. Consult with a Doctor
If lifestyle changes do not seem to be improving your snoring or deviated septum, it is best to consult with a doctor. They can assess your condition and provide medical treatment options, such as surgery, if necessary. Surgery for a deviated septum involves straightening the nasal septum to improve airflow and reduce snoring.
In conclusion, snoring and a deviated septum can significantly impact your quality of life. However, incorporating lifestyle changes such as maintaining a healthy weight, practicing good sleep habits, eliminating allergens, staying hydrated, quitting smoking, avoiding alcohol and sedatives, and using nasal dilators or strips can help reduce snoring and alleviate the symptoms of a deviated septum. It is essential to consult with a doctor for proper diagnosis and treatment options if lifestyle changes do not provide relief. By making these lifestyle changes, you can improve your sleep and overall health.