Snoring happens when you can’t move air freely through your nose and throat while asleep, causing you to make the snoring sounds. In most cases, a person who snore is least affected about it as he may not be aware and probably bothers less about it; rather it affects the quantity and quality of your partner or roommates’ sleep.
The most common causes of snoring is fatty tissue and poor muscle tone. Even if you’re not overweight in general, carryingexcess weight just around your neck or throat can cause snoring. Other factors include age, nasal and sinus problems, alcohol, smoking, and medications.
In this article, we will be looking at some tips to stop snoring. Here they are:
Free Nasal Passages
Obstructions in your nasal passages will definitely lead to a noisy breathing. Freeing your air ways can be a particularly effective way to stop snoring if you’re suffering from allergies or congestion. Try taking a hot shower before bed or using nasal strips or a nasal spray in order to open the nasal passages and make it easier to breathe freely.
Avoid Alcohol Before Bed
According to studies, alcohol may reduce the resting tone of the muscles in the back of your throat, making you more likely to snore. Hence, it is advisable to keep off alcohol four or five before bedtime to help reduce your chances of snoring. It’s also a good idea to avoid taking muscle relaxants unless absolutely necessary; consult a medical professional if you feel that a given prescription is contributing to your snoring.
Keep Bedroom Tidy
Dust mites and other allergens such as pollen, dust or pet dander can hide in unwashed beddings in the bedroom, overhead ceiling fan and in your pillows. These may provoke congestion, thereby increasing the chances that you’ll snore. Make sure to vacuum and dust your living space on a weekly basis, and wash your bedding (including your pillows) on a similar timetable.
However, experts suggest that leaving your bed unmade after waking up is safer for you- as research claims that making the bed can actually provide safe harbour for dust mites to breed.
Exercise
Apparently, exercise happens to be one of the answers to a whole lot of medical conditions, including snoring. Regular exercise tones muscles all over the body, including muscles in the throat, which means that throat muscles are less likely to collapse, making it more likely that you’ll be able to breathe freely in your sleep. Exercise may also help with weight loss, thereby reducing snoring that stems from obesity.
Lifestyle Changes
Lifestyle choices such as smoking can affect our breathing especially when sleeping. We already know by now that smoke from cigarettes can irritate the throat and nasal passages causing swelling and catarrh provoking congestion and inhibiting air flow. Quit smoking, and you’ll breathe more easily through your nose and throat—making it less likely that you’ll snore.
While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and obstruct your airway, causing snoring for you. Sleeping on your side prevents this from happening.
Weight loss may help some people but not everyone as there are some thin people who snore too. If you gained more pounds and snoring followed, weight loss may help. So you may need to start exercising to lose some weight and tone the excess fatty tissues around your throat.
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