what are the best guides to reduce or stop snoring?
Question by : what are the best guides to reduce or stop snoring?
what are the best guides to reduce or stop snoring
Answer by Raja Tamizhan
Stop Snoring Tips
The following tips will hopefully teach you how to stop snoring. It’s important to remember that different remedies will have varying success depending on the individual.
Elevate your head by sleeping on a thicker pillow or multiple pillows will help reduce your snoring.
Don’t drink alcoholic beverages, take sleeping pills, tranquilizers, or antihistamines right before going to sleep, they will cause your muscles to relax and limit your air passage way.
Avoid dairy products, which can cause mucus build-up right before you go to sleep.
If you are overweight, losing some weight will reduce snoring by increasing the space in your air passage way.
Sleeping on your side instead of your back will help to prevent snoring.
A common remedy to prevent sleeping on your back is to sew a tennis ball to the back of your shirt; the discomfort of sleeping on the ball will prevent you from staying on your back.
Try following a regular sleep routine.
Try taking in a little bit of honey before sleeping.
Don’t eat a big meal right before bed, if your stomach is full it will push up on your diaphragm and limit breathing passage ways.
Avoid eating “rich” foods such as cakes, cookies, chocolate and pizza.
Sleep on a firmer pillow, a pillow that’s too soft encourages your throat muscles to relax and narrows your air passageway.
Inhale steam before sleeping or sleep in a room with a humidifier turned on, which will reduce congestion and moisturize the throat.
Purchase some nasal strips and put them on before going to sleep. Nasal strips will open up your nostrils and allow more air to come in, thus reduce snoring.
If you are a smoker, stop smoking, if that is not feasible then avoid smoking right before you go to bed. Smoking causes inflammation and swelling of the throat.
Take anti-snoring pills or use anti-snoring nasal spray.
Consult a medical profesional if your snoring continues to adversely affect your sleep.
Troubleshoot to stop snoring
So you’ve tried different sleeping positions and you still suffer from noisy nights? Try the following self-help tips.
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease snoring. Exercise in general can help because toning arms, legs, and abs inadvertently leads to toning muscles you don’t see in the throat, which leads to less snoring.
Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can promote better sleep and therefore minimize snoring.
Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. (Tip: go pillow-free or try a specially designed pillow to make sure your neck muscles are not crimped).
Reduce snoring by avoiding the following substances
Research shows that consumption of certain foods and medicines right before bedtime can make snoring worse. Placing a household ban on the following snore-hazards right before bedtime can make for quieter nights.
Sleeping pills and other relaxants
Throat exercises to stop snoring
Done 30 minutes a day, throat exercises can be a cost-effective snore-reducer for people with mild to moderate sleep apnea. Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do every few days.
Repeat each vowel (a-e-i-o-u) out loud for three minutes throughout day.
Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day
Close your mouth and purse your lips. Hold for 30 seconds.
With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side
With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.