Snoring is a serious business. If you think that it’s just a normal part of sleeping – think again. Truth be told, snoring can cause a series of physical and emotional problems.
The rumbling, rasping and rattling noises you make at night can keep your partner, family members and roommates awake and annoyed, causing a strain in your relationship. Snoring can also be a symptom of sleep apnoea, a type of medical condition that is characterised by occurrences of low or sporadic breathing during sleep. A person who has not slept well can also suffer from daytime fatigue and irritability, as well as health problems like heart attack.
Fortunately, there are countless things you can do to help stop snoring. Changing your lifestyle and bedtime routines are good ways to help your loved ones get a solid night of rest without you dog-howling or window-rattling. Here are helpful tips that you can follow to prevent snoring.
1. Avoid using sleeping pills and sedatives.
Drugs like sleeping pills and sedatives induce a deeper level of sleep which can heighten snoring. These medications help relax the muscles in the throat and restrict your breathing, thereby causing you to snore loudly. As much as possible, avoid taking these before bedtime and talk to your doctor instead about any alternative method that you can do to calm your nerves and regulate your sleep.
2. Clear your nasal passages.
A stuffy nose makes breathing difficult, creating an empty space in your throat that causes you to snore. To help you breathe more easily while sleeping, consider applying a nasal strip or taking nasal decongestant if you believe that an allergy or a common cold is to blame for your snoring. Some people also use a CPAP mask or a continuous positive airway pressure device which blows pressurised air into the airway, preventing it from collapsing and becoming blocked.
3. Correct your sleeping position.
Another way to ease snoring is by sleeping on your side and avoiding sleeping on your back since gravity makes your tongue and other soft tissues drop, obstructing your airways and making it more difficult to breathe. One way to ensure that your neck muscles are not crimped is to use a special pillow that elevates your head four inches to ease breathing and encourage your jaw and tongue to move forward; hence, preventing you to snore.
4. Have an exercise regimen.
Doing a regular exercise not only firms your body, but it also tones the muscles in your throat, which in turn can lead to less snoring.
5. Quit your bad habits.
Cigarette smoking and alcohol drinking cause the airways to be congested by irritating the tissues in the throat and the nose. If you smoke and drink, your chances of snoring are high, so consider quitting these bad habits.
6. Start losing some weight.
The heavier you get, the lesser your chances are of inhaling properly—which can cause snoring problems. So, if you’ve gained weight, it is better to lose a few pounds to reduce fatty tissues in the back of the throat, thereby giving you a chance to treat sleep apnoea and prevent snoring.