Snoring occurs due to obstructed air movement during breathing while sleeping. It is a result of vibration in the respiratory system and is is very unpleasant, especially if it is loud. There are various causes for snoring. Some of them are blockage in the nasal passage and sleeping posture leading to dropping of tongue to the back of the mouth and big nostrils. There are various treatments available which can help you stop snoring. Nasal sprays and lubricating sprays are some of the over-the-counter aids to help you avoid snoring. But, you can prevent snoring on your own with the help of these easy-to-follow tips. Read on.
Complexity Level: Basic
Time Required: 15-30 days
Resources Required:
- Healthy lifestyle
- Commitment to exercise
Instructions:
1. Adopt a healthy lifestyle
You will snore less with a healthy body and lifestyle.
- Avoid eating rich, spicy food, sweets, chocolates, milk and ice cream for dinner.
- Smoking leads to irritation in the membranes of nose and throat and blocks the airways. Stop smoking to prevent the chances of snoring.
- Exercise to lose weight. Extra pounds lead to stacking up of fat in and around the throat. Toning of muscles through exercises leads to less snoring.
- Studies show that consumption of alcohol and caffeine before bed time worsens snoring. Avoiding them will help you to sleep better.
- Sleep deprivation also contributes snoring. You should get six to eight hours of sleep to minimize sleep deprivation.
- Do not take sleeping pills or anti-histamines before bed time. These medicines will relax your muscles and block your air passageway.
2. Sleeping position
Try sleeping on your side. This avoids your tongue from resting at the back of your throat. If you do want to sleep on your back, elevate the head of your bed. This also prevents the tongue from dropping to the back of your throat.
3. Exercises to stop snoring
As with any other part of the body, exercising the weaker parts will help reduce snoring. There are exercises that involve your tongue, jaw, throat which help in widening the air passage in your throat.
- Tongue exercise: Stick out your tongue as much as possible and try to touch the chin. Hold for few seconds. Repeat the exercise by trying to touch the tip of your nose. Repeat ten times.
- Jaw exercise: A tense or a rigid jaw can be corrected by moving your jaws as though you are munching a chewing gum. At the same time, make a humming sound in the throat. This helps the molars of upper and lower jaws to touch each other.
- Throat exercise: Singing your heart out is one of the perfect exercises for your throat muscles. Singing makes you inhale more air by making your mouth wider.
4. Treat allergies and congestion
- Nasal congestion leads to blocked airways making difficult to inhale properly. This creates a vacuum in the throat thus making you snore. De-congest using nasal strips or decongestants.
- Respiratory allergies force the sufferers to breathe through the mouth which leads to snoring. Using saline drops or a humidifier will release the blocked passages.
5. Mouth guard & humidifiers
- Doctors prescribe the use of mouth guards to correct the resting of tongue on the back of the mouth. It helps in bringing the tongue forward while sleeping. You should see your doctor before you use one.
- At times, inhaling dry air causes irritation of throat and nasal membranes. Use a humidifier which helps to keep the room air moist.
Frequently Asked questions:
What are the medical treatments that I can undergo to overcome this problem?
When your snoring problems worsen, you should see a doctor for guidance before deciding on a type of medical treatment. Few of the medical treatments available are –
- CPAP (Continuous positive airway pressure) is an intrusive device which is worn as a mask. This introduces continuous air into your airways. It also helps inflating your throat which leads to clear breathing of exhausted air.
- Jaw surgery: This surgery repositions your jaw to widen the air way passage. This also brings your tongue forward.
- Palate stiffening: Polyester strips are inserted to stiffen the palate. This reduces vibration and may reduce snoring.
Quick Tips:
- Try chamomile tea instead of mil before bed time. It is a great sleep inducer. Unlike dairy products it does not aid in secreting mucous.
- Sleep on a pillow which is firm. A soft pillow makes your throat relax thereby narrows the air passageway.
Things To Watch Out For:
- Do not opt for medicines to treat snoring problem. It may cause side effects and the snoring problem may resurface after discontinuing the medicine.
- Drinking warm milk before bed time does induce sleep but it is not suitable for people who snore. Dairy products causes build up of mucous and blocks your air passages in throat.