How to Prevent Snoring


Snoring can affect the quality and quantity of your sleep, whether you are the snorer yourself or you are the person being deprived of a quiet and restful night. The good news is that there are actually a number of ways on how to prevent snoring. A few changes in your lifestyle and sleeping habits might actually reduce or eliminate your snoring problem. It is just a matter of trying to find out which one is the best solution and treatment for you.

Change your sleeping habits. Try to sleep on your side instead of your back. Lying on your back allows your tongue to fall back toward your throat which can lead to the blockage of the airways. Use a firm mattress with a low pillow to keep your neck straight and avoid the obstruction of the nasal air passages. A cool ventilated room can also help reduce the sound, an ideal temperature would be 64 to 66 degrees Fahrenheit. Try to establish a regular sleep/wake pattern by sleeping and waking up at the same time everyday.

Avoid alcohol and smoking. Alcohol contains substance that can deepen one’s sleep and over relax the muscle which can aggravate the snoring. It can reduce the muscle activity in the upper respiratory tract making it more prone to vibration and collapse. Too much intake of this can even cause sleep apnea which is the more serious complication of snoring. Smoking, on the other hand, can increase the production of mucus in the nose and throat area and can cause the swelling of the upper air passages. These factors can all lead to snoring.

Avoid heavy dinner before sleeping as it can add extra load to your digestive system. Coffee and other caffeinated products should also be avoided. Try to eat in moderation foods that may produce excess gas such as high protein foods and leafy green vegetables.

Try to lose some weight if you are overweight. The collection of fats in the throat and neck area can lead to the narrowing of the nasal air passages. As stated before, anything that blocks the airway lead to snoring. Try to exercise regularly and maintain a healthy diet.

Avoid strenuous activity or being fatigued before sleeping. If you’re body is too tired, you get to be in a deep sleep causing the over relaxation of airway muscles and tissues.

Avoid drugs, tranquilizers, sleeping pills and the likes. Taking these substances in excess can cause a deepening of one’s sleep and again, causing far more than normal relaxation of the muscles and tissues in the upper airway passages.

There is also the snore-ball method which has been suggested by a lot of people. This is done by sewing a pocket between the shoulders of a pajama top or a sleeping shirt and inserting a golf or tennis ball inside it.

There are also all kinds of anti-snoring gadgets being sold in the market such as anti-snore guard, anti -snoring pillows and mouthpiece, anti-snore ring and anti-snoring device that you wear around the head before sleeping. Try to check out what other people have to say about these products before purchasing one to see if they really work. There is also a snoring exercise program that targets the toning of the muscles in the throat area which might be worth trying.

If all else fails and you think you might be suffering from sleep apnea, it is always best to consult the doctor or a health specialist regarding your snoring problem.

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