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10 effective ways to stop snoring

Almost everybody snores sometime or the other. Even a baby or your pet

cat or dog might snore sometime. If, however, this snoring turns out to be

chronic or is very loud, it can disturb not only your partner, but also other

members of your family. Snoring generally is a result of constriction of the

airway. As the airway is narrowed, it comes in way of smooth breathing,

thus creating the sound. However there are other factors too including

smoking, alcohol, sleeping posture, being overweight and others that can

cause snoring. No mater what the reason is, if you are concerned about

your near ones and want them to have a sound sleep, you should follow

measures that will help you stop snoring. Depending on the cause of your

snoring, you can follow either of the below given tips to get rid of the

problem of snoring.

1. Change sleeping position

If you lie on your back your soft palate and the base of your tongue

collapses to your throat’s back wall, and this creates a vibration sound

while you are sleeping. If you sleep on your side this problem can be

avoided.

If you have a habit of sleeping on your back, using a full-length body pillow

will prove to be a great fix. This type of pillow will help you sleep on your

side and thus make a great difference. You can also place some tennis

balls at the back of your pajamas, as that will not allow you to sleep on your

back. You can also recline your bed with the head being up and extended.

This will keep your nasal airway passages open and can prevent you from

snoring.

2. Lose weight

Weight loss can help some people, but not everyone, as thin people also

do snore. If you have started snoring after having gained weight, then

losing few pounds can prove to be of great help. If you have gained weight

around your neck, then it can squeeze your throat’s internal diameter,

causing it to collapse when you sleep, thus causing snoring.

3. Avoid alcohol

To stop snoring you need to avoid the last drink. You should also avoid

taking sleeping pills. Both of these can affect your central nervous system,

causing your jaw and throat muscle to relax so much that breathing

becomes difficult, and you start snoring. If you find it difficult to sleep, you

can instead do meditation, or some exercise that can help you sleep better.

4. Practice proper sleep hygiene

Poor sleeping habits or so to say improper sleep hygiene can have the

same effect as drinking alcohol brings about. For instance, if you work for

long hours without getting any rest, then when you go to sleep you are

extremely tired. You then tend to sleep deep and hard, and your muscles

become floppier, resulting in snoring.

5. Open your nasal passages

If snoring begins in your nose, then try to keep your nasal passages open.

This will allow a smoother and better movement of air. If your nose is

narrowed or clogged due to cold or other type of blockage, the air moves in

fast, and can result in snoring. Take a hot shower before you hit the bed as

this can help open your nasal passages. You can also rinse your nose with

saltwater while showering, as this will help open up your nose passages.

Nasal strips can also prove to be helpful as they lift nasal passages and

opens them up.

6. Change pillows

Allergens in your pillow and in your bedroom can contribute to snoring. If

you have not replaced your pillows for long, or dust has accumulated in

your overhead ceiling fan, it can collect in your pillows and cause allergic

reaction leading to snoring. If you allow pets to share the bed with you then

animal dander can be yet another irritant that can cause snoring. To avoid

such problems, keep your pet out of your bedroom, clean your pillows

regularly, and replace them once in six months to keep allergens and mites

at bay.

7. Stay well hydrated

Drink as much of fluids as you can. Secretions in your soft palate and in

your nose tend to get stickier if you are dehydrated. This can result in more

snoring. It is important for healthy men to have at least 16 cups of water

and women should have a minimum of 11 cups of water every day.

8. Eat nothing before going to bed

When your stomach is full, the undigested food adds a lot of pressure on

your diaphragm, and this restricts your air passageways and can result in

snoring. As it takes quite a few hours for food to be digested, you should

have your meal 2 to 3 hours before you go to sleep. If, anyhow, you need

to eat, have a fruit like banana or apple. You can also drink a glass of water

to conquer your hunger.

9. Eat right

If you suffer from GERD or acid reflux, then be careful with what you eat as

the acid can irritate the throat and also the tissues of the upper airways,

making them collapse when you sleep. Stay away from greasy and spicy

foods and as already mentioned try to eat at least few hours before

bedtime.

10. Stop smoking

If you smoke, there are brighter chances of you snoring compared to a non-

smoker. The smoke generate from cigarettes irritates the inside part of your

throat and nose, causing catarrh and swelling. The more the number of

cigarettes you smoke in a day, the brighter are the chances of you snoring.

Even passive smoking can have the same result as active smoking does.

So, if you want to stop snoring, you have to stop smoking. Together with

helping you get rid of snoring, it will also keep many serious health issues

at bay.

Snoring can not only disrupt your partner’s sleep, but can also affect your

relationship. If you want to avoid any such problems, follow the above given

tips. If these tips do not seem to be of much help, consult your doctor right

away.