To many, snoring is perfectly normal and nothing to be ashamed of. It is quite normal but how about correcting it if you have a choice? It will also interest you to know that the act of snoring has ruined a lot of relationships and still causes a lot of relationship issues. While snoring in itself might not be an exactly bad or embarrassing thing, it tends to affect people who have to hear the snores – spouses, friends, siblings, roommates, etc. The points below are to help us avoid or stop the act of snoring;
Change Your Sleep Position. It’s not just about sleeping, it’s how you sleep that matters, as far as snoring is concerned. 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.
Lose Weight. Apparently, losing weight does more than just making someone slimmer. Weight loss helps some people but not everyone because thin people snore too. If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.
Avoid Alcohol. Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse. People who don’t normally snore will snore after drinking alcohol.
Get More Sleep. Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally get to sleep you’re overtired. Sleeping when necessary – short intervals within long hours if possible – will definitely help stop the snoring.
Open Nasal Passages. If snoring starts in your nose, keeping nasal passages open may help. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring. A hot shower before you go to bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. Rinse your nose out with it while you’re showering to help open up passages.
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.