Top Stop Snoring Tips
According to studies 40 percent of men and 25 percent of women are affected by snoring. The raspy, rattling, snorting sound you make while you breathe during sleep not only affects your health but also your bed mate's sleep. Snoring is a sleep disorder that can have both social and medical consequences. If you are a snorer who is looking for useful tips to stop snoring, here are a few to try.
Sleep On Your Side: When you sleep on your back, the tongue and muscles in the throat collapse, constricting the airway and causing snoring. Try sleeping on your side and see whether it helps your snoring.
Higher Pillows: Using higher pillows can help you keep the nasal airways open by supporting your neck. This will help you lessen throat congestion and thus snoring.
Stop smoking: it seems self denial is sometimes the best way to getting yourself a good night's sleep. Cutting down your cigarettes or giving up completely can help stop snoring.
Avoid alcohol near bed time:Giving up your drinking habit can also help you stop snoring. If at all you are consuming alcoholic drinks, it is better to take them at least four hours before you go to bed.
Avoid dairy products close to bed time:Dairy products can cause mucus build-up in people prone to colds, so it is also worth trying to avoid these before you go to bed.
Avoid being overweight:If you are overweight, losing some weight can make a difference to your snoring.
Throat and nasal sprays and strips:There are a variety of sprays to help reduce snoring. Some lubricate and tone the soft tissues at the back of the throat that vibrate and make you snore. Others claim to shrink the lining of the nostril, offering more space to breathe, or to reduce congestion in the throat or nasal passages.
Snoring aids: Depending on the type of snorer you are, you may find some relief from some of the snoring aids available. They range from plastic devices inserted in the nostrils, to mouthpieces that bring your lower jaw and tongue forward to make more space for breathing.
Not everything will work for everybody who snores, but it is worth trying out some of these tips to see which will work for you. If nothing works and your snoring continues to adversely affect your sleep, then you should probably consult a medical professional. However a combination of the above suggestions will probably help most simple snorers to get some relief.
Sleep On Your Side: When you sleep on your back, the tongue and muscles in the throat collapse, constricting the airway and causing snoring. Try sleeping on your side and see whether it helps your snoring.
Higher Pillows: Using higher pillows can help you keep the nasal airways open by supporting your neck. This will help you lessen throat congestion and thus snoring.
Stop smoking: it seems self denial is sometimes the best way to getting yourself a good night's sleep. Cutting down your cigarettes or giving up completely can help stop snoring.
Avoid alcohol near bed time:Giving up your drinking habit can also help you stop snoring. If at all you are consuming alcoholic drinks, it is better to take them at least four hours before you go to bed.
Avoid dairy products close to bed time:Dairy products can cause mucus build-up in people prone to colds, so it is also worth trying to avoid these before you go to bed.
Avoid being overweight:If you are overweight, losing some weight can make a difference to your snoring.
Throat and nasal sprays and strips:There are a variety of sprays to help reduce snoring. Some lubricate and tone the soft tissues at the back of the throat that vibrate and make you snore. Others claim to shrink the lining of the nostril, offering more space to breathe, or to reduce congestion in the throat or nasal passages.
Snoring aids: Depending on the type of snorer you are, you may find some relief from some of the snoring aids available. They range from plastic devices inserted in the nostrils, to mouthpieces that bring your lower jaw and tongue forward to make more space for breathing.
Not everything will work for everybody who snores, but it is worth trying out some of these tips to see which will work for you. If nothing works and your snoring continues to adversely affect your sleep, then you should probably consult a medical professional. However a combination of the above suggestions will probably help most simple snorers to get some relief.
