Snoring is a very common problem that equally affects both men and women and usually increases with age. According to the American Association of Oral and Maxillofacial Surgeons (AAOMS), approximately 30 to 50 percent of the United States population snore throughout their lifetime.
Snoring happens due to the reduced airways in either your throat or your nostrils that control the amount of oxygen that enters your body. Due to this one suffers from loud, hoarse breathing during sleep.
People snore for different reasons that include but are not limited to age, body build, nasal and sinus problems, and sleep posture. Once you are able to determine the factor that causes your snoring, you can try lots of techniques that may help reduce or even eliminate snoring.
Here are the 14 tips to avoid snoring.
- Lose weight: If you are overweight, then it’s high time to lose weight. When you start losing even a little bit of weight, the fatty tissue in the back of the throat will also get reduced. This in turn will decrease or even stop snoring.
- Exercise daily: It has been found that exercise can also help to stop snoring. Especially exercises that are done to tone your arms, legs, and abs are good. These exercises also help to tone the muscles in your throat, which in turn can lead to less snoring.
- Quit smoking: Smoking is one of the reasons which cause snoring. So, if you smoke more frequently, then your chances of snoring becomes high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat. In case you want to stop snoring then you must try hard to quit smoking.
- Avoid alcohol: You must not drink any alcoholic beverage before bedtime. Alcohol is a muscle relaxant, which will cause you to snore even if you don’t normally snore. Try to avoid drinking alcohol four to five hours before sleeping or sleep on the couch so your partner can get a good night’s rest.
- Avoid sleeping pills: You must not take sleeping pills as such pills relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications due to which you may be snoring. Along with sleeping pills, you must avoid taking any other kind of sedatives, especially before bedtime,
- Establish regular sleep patterns: Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
- Sleep on your side: The way you will sleep can also cause snoring. It has been found that when you sleep on your back, gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway. This results in snoring. So, try to sleep on your side rather than your back.
- Reposition: To stop snoring, you must sleep by elevating your head four inches. It will make breathing comfortable and encourage your tongue and jaw to move forward. To sleep in an elevated position, you can either raise the head of your bed by about four inches or use extra pillows. When using extra pillows make sure your neck muscles are not crimped.
- Inhale Steam: Stuffy and blocked nose can make inhalation difficult and create a vacuum in your throat. This can cause snoring. To open your nasal passages you can inhale steam. In a bowl add hot water and few drops of eucalyptus essential oil. Cover your head and inhale the steam deeply for 10 minutes. Try to do this daily before going to bed.
- Hot shower: You can also take a hot shower before going to bed to prevent snoring. A hot shower will help open your nasal passages and make it easier to breathe. Plus, a hot shower will help relax your body and help you sleep better.
- Use humidifier: You must try to keep bedroom air moist with a humidifier to stop snoring. Dry air can irritate membranes in the nose and throat, which in turn can cause snoring. You can easily get a humidifier in the market and get it installed in your bedroom. Even keeping a bowl filled with water or putting some plants in the bedroom will help.
- Practice singing: Singing is a kind of simple mouth and throat exercise that will help strengthen your throat muscles. This in turn does not block air when you sleep. Try singing for ten to fifteen minutes before going to bed to prevent snoring. Along with singing, you can even play a didgeridoo to strengthen the soft palate and throat to reduce snoring.
- Use nasal strips: Nasal strips will help you breathe easily as you sleep and prevent snoring. Nasal strips are easily available at medical stores. You just need to follow the directions on the package and tape one of the strips to the outside of your nose before going to bed.
- Try mouthpiece devices: There are mouthpiece devises also known as dental appliances that can be worn in the mouth while sleeping to prevent the soft throat tissues from collapsing and obstructing the airway. You can consult your dentist or a sleep therapist for such mouthpiece devices.
By incorporating these simple tips and suggestions, you’ll be able to reduce or eliminate snoring and get a good night’s sleep.