Easy Tips on How to Stop Snoring

man snoring

Want to stop snoring? Whether it is you or your bed partner who breathes heavily while sleeping, it is important to cure this kind of problem not only for the benefit of your partner but for your health as well. Everyone snores irregularly but if happens frequently, it can possibly affect the quality and quantity of your sleep, of your roommates and of your family members. Snoring can initiate daytime fatigue, poor sleep, increased health problems and irritability. Also, snoring can create main relationship problems if it keeps your spouse awake. By chance, sleeping in isolated bedrooms is not the only cure for snoring. In this article, you can find other effective and easy solutions available to help you and your partner have a better sleep at night and manage the relationship problems produced when a person snores.

Before we talk about the solutions, let us first talk about its causes.

If you suffer from snoring for a long time, most likely, you have tried many different ways to stop snoring only to find out later on that it only produces less success. Snoring results in the air flow rushing across relaxed muscles in the throat and mouth during sleep. Once your muscles relaxes, they fall back into the throat which obstructs and narrows the airway. As air attempts to move across this blocked airway, it causes a perceptible vibration (many allude to as snoring). When looking for a natural yet effective solution, you should look at the main causes of snoring. Alcohol consumption, being overweight, nasal congestion and sinus infection are some factors that can create or intensify snoring. There is no miracle remedy for snoring. However lifestyle changes, medical treatments and over-the-counter medicines may help. As snoring is frequently related to your lifestyle, below are some easy tips you can make to lessen it.

Change Your Sleeping Posture / Position

Sleeping flat on the back causes the flesh of the throat to block and relax the airway. Therefore, you need to change your sleeping posture. Sleeping on the side can prevent the tongue from falling back and blocking your throat while sleeping. You can use pillows to prevent you from rolling back on your backs during your entire sleep. Another trick is to tap a tennis balls to your pajama’s back to help stop you from sleeping on your back. If not, recline the bed with your head up and extended. This will open up your nasal airway passages and will help prevent you from snorting.

Avoid Sedatives, Smoking and Alcohol

Professionals recommend every individual to avoid alcohol, smoking or sedatives before going to bed. Alcohol will cause your muscle to relax more than normal during a usual sleep night. As a result, it makes the back of your throat fall more readily, causing it to snore. Cigarrete smoking can irritate the lining of your throat and nasal cavity, which causes catarrh and swelling. If your nasal passages become blocked, you will find it difficult to breathe thorough your nose due to reduced airflow. On the other hand, certain medications like anti histamines and sleeping pills are designed to have a calming effect and thus, can worsen your snoring. It is necessary to speak with the doctor before you make any medication changes because they can provide you non-sedative alternatives.

Exercise and Weight Loss

Poor muscle tone and fatty tissue have a large contribution to snoring. Even though you are not overweight, generally, carrying extra weight around your throat or neck can cause snoring. Exercise and weight loss is a great help to naturally reduce snoring, most especially when snoring wasn’t a problem prior to bulk gain. Exercise is helpful to maintain a consistent sleep schedule and assists weight loss. These are suggested habits that are natural methods to stop snoring problems.

Maintain a Clear and Open Nasal Passages

Keeping open nasal passages is helpful when snoring starts in the nose. It enables the air to move through slower. As what Slaughter says, “The narrower the hose, the faster the water rushes through.” There are several ways to keep an open and clear nasal passages. One is by taking a shower before going to bed or keeping a saltwater wash in the shower. Another is using a humidifier or a Neti pot – an over-the-counter saline spray. Nasal decongestants are another beneficial solution since they improve inhalation as well as allows you to respire more easily while sleeping and during the day.

Practice Having a Good Sleep Hygiene

Poor sleep hygiene or poor sleep habits can have a similar effect to that of drinking alcohol. Proper sleep is very important not only to revitalize our energy but also to avoid snoring. This is because sleeping hard and deep makes the muscles become floppier, which makes people snore. 

Change the Pillows

When is the last time you’ve replaced your pillows and dusted off the area above ceiling fan? Allergens in your pillow and in your bedroom have a great contribution to your snoring. Dust mites that gathers in your pillows cause allergic reactions, which then lead to snoring. Another typical irritant is when you allow your pets to sleep on your bed. This can cause you to inhale in animal dander. Replacing pillows every 6 months, keeping your pets outside your bedroom and dusting ceiling fans and any bedroom surfaces frequently are all steps you can take as a natural way to stop snoring.

Keep a Schedule

The best thing to do is set a schedule and keep it. Getting into bed and getting up simultaneously every day creates a dependable biological sleep-wake cycle or circadian rhythm. This will help you make sure that your body gets plenty of rest it needs. We all know that becoming overtired causes a deeper sleep which in turn, affects our throat passage in ways similar to taking a sedative or drinking alcohol. So, get a plenty of quality sleep to avoid breathing heavily. Say no to a loud sleep that makes your partner and roommates wakeful. By following these proven tips, you are guaranteed to experience a good sleep all night long.

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