Sleep is absolutely one of the important essentials for good health. A good night’s sleep allows your body to recuperate and rejuvenate physically as well as mentally, so that you feel fresh and energetic. However, for chronic snorers and their bedfellows, though, falling and staying asleep is not that simple. Nobody likes the idea that they snore like a truck driver. Caused by the relaxation of the muscles in your soft palate, tongue and throat, snoring results in poor sleep for the snorer, and for whoever shares the bed. If the hoarse sound of snoring is troubling you and your partner, then it’s time that you try anti-snoring remedies.
Lose Weight
If you are overweight, it is possible that it is causing your snoring, or making it worse. This is because, excessive weight of the body, especially that around the neck, blocks the air passage, which in turn causes the passage to collapse partially. This interruption of air causes vibrations that result in the sound of snoring.
Avoid Tranquilizers and Alcohol
Sleeping pills, tranquilizers and alcohol have an adverse effect on the central nervous system. They relax the mind and cause loosening of the muscles on the jaw and in the throat, thus snoring becomes more likely. Drinking alcohol four hours prior to sleeping can cause snoring to become worse.
Sleep On Your Side
Simple changes to the sleep position help eliminate snoring. When we lie on our backs, the tongue and muscles in the throat collapse, constricting the airway and causing snoring. Therefore, to reduce snoring, start sleeping on your sides.
Keep Your Head Elevated
When your head, neck and spinal column are in a flat position, they cause collapse of the airways. Keeping your head elevated prevents your tongue from falling back and blocking your throat. It clears the airways thereby allowing free passage of airflow. Elevate your head as much as possible by either sleeping on more than one pillow or else by sleeping on a thicker pillow.
Use a Firm Pillow
Lay your head on a firm pillow at night and not a soft one, because a soft pillow makes it easier for the muscles in your throat to relax, thereby narrowing your passages.
Practice Good Sleep Routine
People who are more habituated in sleeping at irregular hours are more prone to developing snoring habits. Having a bedtime routine supports good rest. Therefore, try to go to bed approximately the same time every day.
Humidify Your Room
Another reason of snoring is dryness in the air passages. If your room atmosphere is dry, it will cause dryness of throat and nasal membranes, causing congestion. This restricts the free flow of air, and will cause vibrations of the tissues in your air passages. Humidifier will prevent the dryness of air in the room, thereby reducing the risk of snoring.
Practice Tongue and Throat Exercises
If your throat and tongue are stronger, they are less likely to slip backward. Tongue exercises reshape the tongue so that it fits the oral cavity. Therefore, the tongue lies in its pace while sleeping, and there is no obstruction in the airflow.
Treat the Respiratory Allergies
Respiratory allergies are another cause of snoring. Due to respiratory illness, the person starts snoring by mouth due to nasal congestion. This blocks the nasal passage and results in snoring. Take a long term treatment for your respiratory allergies, and use anti-histamines or saline spray to get temporary relief.
Drink Plenty of Water
Just as humidifier helps in removing dry air from the room, water helps in hydrating air passages, thus facilitating air flow. A dry airway may lead to snoring and prevent a good nights’ sleep. Staying hydrated keeps the airways moist and lubricated.
Use Anti-snoring Mouthpiece
If the above mentioned measures are not working, you can try one of the anti-snoring devices available in the market. Anti-snoring mouthguard is a device (rather like gumshields worn by rugby players) that is placed in your mouth. The idea is to bring your lower jaw and tongue forward, thus making more space for breathing.
Try Anti-snoring Pills
Anti-snoring pills are herbal pills that are aimed at reducing snoring. Made from natural enzymes and herbs, these pills treat as well as prevent nasal congestion, which in turn may reduce your snoring.
Practice Pranayam
This form of Yoga teaches you how to control your breathing. It involves taking slow, deep breaths that help in treating various sleep disorders, including sleep apnea.
Author Bio:
Colin Murray is a blogger for removeskintags.com which provides effective solution to remove skin tags naturally. He loves to blog on various health and beauty related issues and different medication on that.