How to Get rid of Snoring…..
Snoring isn’t just very annoying; it also hampers not just your life but also of those around you. Good deep sleep is very important for one’s health, as it is the only time for the body to rest and to regenerate energy. So if snoring is keeping you or your spouse from sleeping through the night, it’s about time you did something about it; as it can actually affect your family’s health in serious ways.
1. The position you sleep in can greatly influence your snoring problem. Most people tend to snore more when sleeping on their back. Try adjusting your sleeping position to the side to reduce your snoring. If that is uncomfortable, try to rest your head at an elevated position by sleeping on a thicker pillow or multiple pillows to help reduce your snoring.
2. Excess weight is one of the main causes of snoring. Incorporate exercise and a balanced diet into your life to lose weight and lose the snoring problem right along with it. This will also require you to avoid eating heavy foods such as cakes, cookies, chocolate and pizza etc.
3. Eat light before going to bed. When you take in larger quantities of food before going to bed, it’ll be in your stomach a while and can be putting pressure on your diaphragm and limit breathing passage ways, which then results in snoring. Adjust your last meal of the day to an earlier hour, giving your stomach some time to deal with it.
4. Avoid drinking milk before going to bed. Dairy products such as milk, cheese, butter and yogurt etc. causes mucus build-up in your oral cavity, which could get stuck in your nasal passages and throat. This would narrow the air passages and makes breathing harder, resulting in snoring.
5. If you have genuine breathing difficulties through the nose, try using nasal strips before going to sleep. Nasal strips help open up your nostrils and allow more air to come in, thus reduce snoring. Another exercise is to inhale steam before sleeping or sleep in a room with a humidifier turned on, which will reduce congestion and moisturize the throat.
6. Avoid drinking alcohol or using sleeping pills, tranquilizers, or antihistamines before going to sleep. All of the above relaxes the muscles, including those of the throat and limit your air passage way, resulting in unwanted snoring.
7. Honey is renowned and recommended to help clear air passages. Try taking in a little bit of honey before sleeping. A teaspoonful in a cup of warm tea or even dipping slices of apple in honey should be enough.
If, after following the above tips, your snoring continues to adversely affect sleep, please consult your doctor in case if medication is required.