Everyone snores – Fact! But mostly, it’s occasional. People who snore on almost an everyday basis go through a lot from roommates or friends. They have a very big problem in their relationships most especially if your partner doesn’t die in his sleep like some of us do. Thankfully sleeping in separate rooms isn’t only the only solution to stop snoring. To stop snoring, it’s necessary to first identify exactly how and why you’re snoring.
Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. These few tips could be of great help to you, or a loved one stop snoring.
Lifestyle Changes to Help you Stop Snoring
- Lose weight. Overweight is a cause of snoring. Losing a few pounds can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
- Exercise can also help to stop snoring. As well aiding weight loss, exercising your arms, legs, and abs, for example, will tone the muscles in your throat, which in turn can lead to less snoring.
- Quit smoking. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring.
- Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Other Remedies to help you Stop Snoring
- Keep bedroom air moist. Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
- Change your sleeping position. Elevating your head 10 centimeters (4 inches) may ease breathing and encourage your tongue and jaw to move forward.
- Sleep on your side instead of your back. Sleeping on your back encourages snoring. Try as much as possible to sleep on your side.
- Try an anti-snoring mouth appliance. These devices often resemble an athlete’s mouth guard and help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
- Throat exercises to stop snoring. Practiced daily, throat exercises can strengthen muscles in the upper respiratory tract and be an effective way to reduce or stop snoring.
There’s no such thing as she should deal with my snoring if she really loves me. If you value your partner, then you should find a cure to your snoring.