5 Easy Ways To Stop Snoring
Snoring is the vibration of respiratory structures and the resulting sound due to obstructed air movement during breathing while sleeping.
Usually snoring is caused by an amalgamation of reasons. It is commonly produced when there is excess tissue, over-relaxant muscles, or blocked airways in the nose and throat of the snorer.
Frequent factors include weight and excessive tissue within the throat and fat around the neck, smoking and alcohol both of which cause muscle relaxation during sleep, a blocked nose which produced turbulence when breathing through the mouth, and a retracting tongue which will reduce the size of the airway.
Snoring is caused by vibrations within your airways. These vibrations normally occur in the tissues in the mouth and nose, e.g. the uvula, tonsils and so forth.
- Sleeping on your back is not encouraged when it comes to snoring. This is due to the gravity that can take even further hold on the muscles that are already relaxed and contributing towards your snoring. There are head positioning pillows available that can keep you lying on your side rather than your back. Equally an old, home-made solution is to sew tennis balls in the back of your pyjamas! This will then prevent you from rolling onto your back.
- Try to maintain a healthy exercise routine, this will reduce the chances of fatty deposits building up.
- Avoid alcohol a few hours before you go to bed.
- Do not raise your head with many pillows, try to use as few as possible. If your head is raised by too many pillows then you may find that your airways become restricted.
- Raise the bed head, tilting your body can ease the airways. Be sure to maintain a flat position and do not raise your head with pillows.
Should simple things like this not reduce your snoring, then you could try over-the-counter remedies such as nasal strips, oral sprays and so on. If even these do not work then you should seek medical advice about the variety of treatments available for snoring.