Snoring may disrupt your sleep, it’s important to prevent snoring to get good sleep. You are may be among those people who snore occasionally. But it’s not something to worry about.
If Snoring may cause many problems such as obstructive sleep apnea, heart disease, weight gain, depression, brain damage, hormonal issues, increased risk of diabetes, and accelerated aging.
It occurs if the air cant flows freely through your throat and nose during sleep. This makes tissues to vibrate and producing snoring sound.
To make your lifestyle good and healthier it’s important to prevent snoring. Hereby are some common and easy tips to prevent snoring:
1. Maintain Healthy Weight
If you snore after the weight gain and does not snore before the wain gain then you should try to lose your weight. Fatty tissue and poor muscle tone are responsible for snoring. Eating a healthy, balanced diet and exercising can help you to prevent snoring. It also helps to resolve related disorders like sleep apnea.
2. Sleep On Your Side
Sleeping aside is important to prevent snoring. Sleeping on your back causes the tissues in the back of your throat to stoop down. And it blocks your airflow through the throat. Turning on either side may reduce the risk of snoring and other related problems.
3. Maintain Your Sleep Position
Elevating the head of your bed by four inches. So that your airways do not become too narrow, and prevent snoring. You can use specially designed pillows with wedges, cervical support pillows, contour pillows, memory foam pillows, to lift up your head to prevent snoring.
4. Keep bedroom air moist
Dry air may affect your throat by irritating and makes difficult to flows air freely. So, you can keep your bedroom air moist to prevent snoring. In this case, a humidifier can help you to prevent snoring.
5. Avoid Alcohol, Sedatives, And Sleeping Pills
It relaxes the throat muscles and interferes with breathing to cause snoring. Make the sleeping schedule to prevent snoring. Quit drinking at least an hour or two before bed. You have to consult the doctors about medications that causing snoring.
6. Quit Smoking
Smoking is an unhealthy habit that irritates the membranes in the nose and throat and increases your risk of snoring. Quitting smoking helps you breathe better which prevent snoring. You should try avoiding smoking for at least 4 hours before going to bed. Who smoke more likely to be affected by snoring. Talk to your doctor about quitting aides, like gum, and prescription medications.
7. Use Nasal Decongestant
To prevent from a stuffy nose, breathe from nose instead of mouth its essential to use nasal decongestants or nasal strips. Decongestant help to prevent sinus congestion so, rinse sinuses with saline before bed. Apply the nasal strips to prevent snoring. This will keep your airways open and help you breathe more easily while sleeping.
Exercises or yoga provides benefits to prevent snoring. Here are some easy oral exercises:
– Push the tip of your tongue against the roof of your mouth and slide the tongue backward. Repeat this about 20 times.
– Repeat each vowel (a-e-i-o-u) out loud for three minutes.
– Purse your lips with closing your mouth and hold for 30 seconds.
9. Natural Remedies To Prevent Snoring
Natural ways are beneficial to prevent snoring such as:
– Pure peppermint oil as a great essential oil to get relieved from a sore throat and congestion.
– Papaya, pineapple, broccoli are the best sinus-fighting agents.
– Eucalyptus leaves in a steam inhaler help to clear your sinuses and prevent snoring.
Consult your doctor about how to prevent snoring. Then he prescribes some inhaled steroids. If you have allergies that reduce airflow through your nose then doctor recommend antihistamine tablets or a nasal spray. For the serious sleep apnea caused by snoring they would be recommended the following techniques to prevent snoring:
– Continuous Positive Airway Pressure (CPAP)
– Laser-assisted uvulopalatoplasty (LAUP)
– Palatal implants
– Surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP) etc.