Lifestyle changes to stop snoring
1. Sleep sideways
People who sleep on their back are more likely to snore because this position allows your throat to relax and block the airway. Hence sleep sideways to avoid snoring.
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2. Lose weight
Obesity not only causes diabetes and other health problems, but it also causes snoring. Excessive weight around your neck narrows the airway which further causes the tissue to rub together, triggering the loud noise while you breathe.
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3. Avoid alcohol , sleeping pills and other sedatives
People who normally don’t snore are more likely to snore after consuming alcohol. You are more likely to snore after consuming alcohol during bedtime, because it relaxes your airway during sleep, which further contributes to snoring.
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4. Add more pillows
Prop your head up with an extra pillow under your head. Keeping an extra pillow under your head will make your head higher than your chest, which will help you lower your snoring by keeping your airway more open and relaxed.
5. Quit smoking
Smoking is dangerous for your health because it causes heart disease and cancer while also ageing your body drastically. Besides this, smoking also causes snoring because it reduces your body’s ability to utilize oxygen, therefore clogging your airways. Hence, quit smoking if you want to reduce snoring.
6. Time your sleep
Sleep is very important for your health. Get a maximum of 8 hours of sleep each day. Follow a regular sleeping pattern. Sleep and wake up at the same times each day, this will create harmonization in your body.
7. Exercise
Exercise to strengthen your muscles and improve heart rate and blood circulation. Daily exercise can also help regulate sleeping patterns. Therefore, aim for at least 30 minutes of exercise, daily, to reduce snoring.
8. Stay hydrated
Keep yourself very well hydrated by drinking plenty of fluids. This will prevent snoring due to lesser congestion caused by secretions of sticky, soft mucus in your nose.
9. Get Your Allergies Treated
Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier.
10. Clear your nasal passage
You are more likely to snore if you have a blocked or congested nose, because this will make you breathe through your mouth instead of your nose. Hence, clear your nasal passage by taking a steam inhalation or rub an inhaler before you go to bed, to avoid snoring.
11. Time your dinner
Make sure you dine at least 2 hours before going to bed. This will ensure smooth digestion while you are awake, resulting in a sound and restful good night sleep for you.
Many a times, snoring isn’t caused due to just one reason. If the above tips fail to lower snoring, then see your doctor for more ideas.
12. Clear nasal passages.
Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping
13. Keep bedroom air moist with a humidifier.
Dry air can irritate membranes in the nose and throat.
14. See a Doctor if You Are Pregnant and Snoring
Sometimes, women who are pregnant will begin to snore. The snoring may begin because of the increased body weight and because the hormonal changes of pregnancy cause muscles to relax. Whatever the cause, snoring during pregnancy may rob your baby of oxygen. Talk with your doctor about it.
Don’t let snoring damage your relationship
Is snoring causing a rift in your relationship? No matter how much you love each other, the loss of sleep from frequent snoring can strain a relationship as well as put your partner’s health at risk.
When snoring is a problem, relationship tension can grow in the following ways:
- Sleeping alone. If you or your partner snores, one of the easiest solutions is for you to sleep apart in different rooms. This often results in a lack of needed physical intimacy, straining the relationship. And if you’re the one snoring, you might feel lonely, isolated, and frustrated about something you feel you have no control over.
- Snoring spats. It’s common to be irritable when sleep loss is an issue, but try reining in your frustration. Remember, you want to attack the snoring problem—not your sleep partner.
- Partner resentment. When a non-snorer feels he or she has done everything possible to sleep through the night (ear-plugs, noise-machines, etc.) but his or her partner does nothing to combat his or her own snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected.
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