You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. For one, a snoring spouse often keeps the other person from a good night’s sleep, which can eventually lead to separate bedrooms.
Snoring happens when relaxed structures in the throat vibrate and start making noise.
Many who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.
Here are the few tips to stop snoring.
Change Your Sleep Position.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
You can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring.
Weight loss helps some people but not everyone.If you have gained weight and started snoring possibly weight reduction will help.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.
Practice Good Sleep Hygiene.
Poor sleep habits (also known as poor sleep “hygiene“) can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. Maintaining good sleep hygiene would help.
Open Nasal Passages.
If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.Treat the nasal block.Nasal strips may also work to lift nasal passages and open them up — if the problem exists in your nose and not within the soft palate.
Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring.Dust mites accumulate in pillows and can cause allergic reactions, inflammation to nasal mucosa that can lead to snoring.Keep the pets out of the bedroom.Replace your pillows every 6 months to minimise dust mite and allergens
Stay Well Hydrated.
Drink plenty of fluids. “Secretions in your nose and soft palate become stickier when you’re dehydrated, This can create more snoring.” According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Have a Good night sleep!!!