7 Ways to Reduce Snoring While Sleeping
If you are a snorer, then you have remained the butt of all jokes in the family for the longest time and you may have thought that is the only downside of snoring. But you will be surprised though not pleasantly to know that snoring has much graver consequences than just that.
A snoring partner not only forces his or her partner to stay up all night, but this condition also comes with severe health implications. More that 70 percent of the people who are snorers have Obstructive Sleep Apnea that occurs when breathing is disrupted when a person sleeps. This can lead to heart ailment, strokes and many other conditions.
You may have tried many-a-times to stop snoring just thinking that it is frustrating and embarrassing. To help you further with it here are some tips that will help you to stop snoring as you sleep. Just read on.
- If You Are Overweight Lose Weight – This will help to decrease the amount of tissues that can lead to your snoring. You may lose weight by decreasing the overall intake of calories and switching to more healthy foods. You should also workout on a daily basis and consult with your nutritionist and doctor for assistance.
- Sleep on the Side – The tongue sometimes reaches the back of the throat if you sleep on the back. This blocks the airflow through the throat. Sleeping on your side can prove to be quite beneficial in this case as it allows the air to free flow and consequently your snoring is either reduced or completely stopped.
- Avoid Alcohol Prior to Going to Bed – While alcohol can induce sleep and make you feel sleepy, it often wakes you up prematurely by interrupting with your sleep cycle or for the need of urinating. It is quite a forbidden idea to drink before sleeping and for the snorers this one is a completely no-no. This is primarily because your throat muscles are relaxed when you drink alcohol, and you start snoring because of that.
- Steer Clear of Certain Medications – The sedatives, sleeping pills and the muscle relaxants are some of the medications that can make the muscles which keep the airways open to slack. This can lead to snoring and so it is best to avoid such medications.
- Open Your Nose– You should keep the nasal passages clear. Neti pots and steam inhalation with aromatherapy can loosen the mucus and can clear the passages of the nose. The airflow is boosted because of this as the nostrils are all opened up now. The nasal strips and nasal dilators are also said to do the same and have to be proven beneficial for the snorers.
- Raise the Head Up a Bit – Elevating the head on the bed by even 4 inches can help you sleep better by keeping the nasal cavities open.
- Stay Well-Hydrated – When you are dehydrated the secretion in your soft palate and the nose get stickier. This can lead to more snoring. So you should drink as much fluids as possible. According to research men require about 16 cups of water from all foods and drinks while women need around 11 cups.
The above are some of the things that you keep in mind and follow as suggested by the reputed sleep apnea doctor in order to stop snoring and grab a good night’s sleep so that you wake up feeling fresh and healthy.