Virtually everyone snores occasionally but if your snoring is affecting your quality and quantity of sleep and that of your partner then it may cause a more serious problem than you think. Fortunately, there are ways to prevent snoring. To enjoy a quiet night’s rest, try the following tips and your partner may benefit from these simple fixes as well.
Extra fats can narrow the air passages which amplifies the risk of snoring since those tissues in your throat will rub together and cause vibration. One of the best remedies for that is offered for free is exercise and if you are overweight, then exercise will help solve a host of other health problems that you may have due to your excess weight.
There are also throat exercises that are known to help reduce snoring. Chin press, for instance, which you can do prior to bedtime can help strengthen the muscles in your throat. You simply place a finger on your chin and press it gently so it is slightly tucked. Muscles in the side of your neck should tense. Hold for several seconds and repeat several times just before bedtime.
Avoid heavy meals prior to bedtime
When you consume a heavy meal your throat will tend to relax more than normal so avoid eating large meals within 3 hours of bedtime.
Avoid taking sedatives
Sedatives relax the muscles in your throat. It is best to discuss this with your doctor if you are currently under medication.
Avoid alcohol consumption
Drinking alcoholic beverages 4 to 5 hours prior to sleeping is going to make snoring worse. Alcohol relaxes the throat muscles and also diminishes your natural defenses against airway obstruction.
Smoking raises the risk of snoring as it causes inflammation in your upper airway. The smoke irritates the mucous membranes causing your throat to swell and narrow the airway. According to several researches, it is one of the major contributors to snoring and that the more you smoke, the more frequently you will snore.
Second hand smoke has the same effect so you might as well encourage your loved ones to quit smoking and avoid smoky restaurants or bars.
Change sleep position
If you are used to sleeping on your back then you are more prone to snoring. This position allows the muscles in your throat to relax and obstruct the airway. Some people who are habitual back sleepers stuff a tennis ball into a sock and put it to the back of their pajamas so each time they roll to their back, they would feel uncomfortable and turn to their side.
Elevating your head a few inches may also help you breathe better and allow your tongue and jaw to advance a little. If your position is the primary cause of your snoring then pillows especially designed to help prevent the problem could be your solution.
(Continued on Next Page…Regular Sleep Pattern + Other Alternative)
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