You may be among those normal adults who snore occasionally or you likely know someone who does and that person may be the brunt of jokes at family gatherings but snoring is serious business.
Persons most at risk are males and those who are overweight, but snoring is a problem of both genders, although it is possible that women do not present with this complaint as frequently as men. Snoring usually becomes more serious as people age.
Fortunately, there are lifestyle changes and natural remedies that can help you stop snoring:
- Lose weight
Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
It can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
- 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.
- Avoid alcohol, sleeping pills, and sedatives
Don’t take alcohol, sleeping pills, and sedatives especially before bedtime, because they relax the muscles in the throat and interfere with breathing.
- Establish regular sleep patterns
Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize 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 nasal strips to help you breathe more easily while sleeping.
- Keep bedroom air moist with a humidifier.
Dry air can irritate membranes in the nose and throat.
Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not folded.
- Avoid caffeine and heavy meals
Don’t have caffeine and fatty meals within two hours of going to bed, especially dairy products and soymilk.
- Sleep on your side
Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.
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