Snoring can happen if you have a narrowing airway that develops either from poor sleep posture or abnormalities of the soft tissues in your throat. This narrow airway does not allow smooth, silent breathing but instead produces the snoring sound.
Anyone can snore. Even babies and pets snore sometimes. But snoring affects one's quality of life including that of your partner who often wakes up several times at night due to the snoring sounds. The problem really is that the snorer often sleeps better than everyone else at home. If you want to stop snoring, try out these tips.
Try sleeping on your side instead of on your back. This simple change in sleeping position often does the trick. Sleeping on one's back makes the tongue and soft palate rest against the back of your throat, blocking the airway.
Elevate your head by using a thicker pillow or several pillows. Elevating one's head by about four inches reduces snoring by allowing you to breathe easier and for the tongue and jaw to move forward.
Sleep on a firmer pillow. Sleeping on a soft pillow encourages throat muscles to relax and narrows air passageways.
If you suffer from nasal congestion, take a decongestant or antihistamine before going to bed. Consider this a temporary measure and use only if you have a cold or allergies. This should be in consultation with a doctor.
There are certain types of food and medications that also cause snoring so know which ones to avoid just before retiring. Liquor and some medications relax the throat and tongue muscles, raising the likelihood of snoring. Sleeping pills or tranquilizers, while helping you sleep, also relax the throat muscles that can cause snoring. Dairy products, taken right before sleeping, increase mucus production in the throat and causes snoring too.
Losing weight can also reduce snoring. Even a little weight loss can reduce fatty tissue at the back of the throat.
Anti-snoring devices available in the market also can help. There are mouthpieces one can wear as well as other jaw-supporting devices like My Snoring Solution. This device supports the lower jaw so that it remains in an upward/forward position while you are sleeping, maintaining a clear airway, and preventing snoring.
By following these tips, you are on your way to providing a good night's sleep for yourself and your loved ones and improving your overall quality of life in the process.