Stop Snoring

Snoring may range from just being a tolerable inconvenience to a serious issue that can strain relationships, adversely affect mood and cripple productivity. It might be nice if just telling people to stop snoring will do the trick, but you know that it is not that simple. There are, however, life hacks that can deal with snoring problems, but these tips do not guarantee anybody to stop snoring completely. Nevertheless, some of these tips are applicable to particular situations; the key is to know when to use them. Here are some common tips (and when they are applicable) to help snorers (and people who share the room with snorers) sleep in peace:

Lose weight!

It was found that fat deposits in the neck area may cause airway obstruction that can result to snoring. If exercise is done together with dieting, it will not only hasten losing weight but also tone throat muscles to some extent. Toned throat muscles can prevent collapse of soft tissues along the airway which can contribute to airway obstruction. If a person only started to snore when he/she gained weight, then most likely it can alleviate snoring. Although if you think about it, snoring or not, losing weight is a healthy venture to pursue!


Exercise throat muscles by singing!

Now there is finally a valid reason to start belting along in karaoke bars! Airway narrowing sometimes happens when the muscles relax too much that it causes collapse of the soft tissues of the throat. Muscles lose their tone as a person gets older, particularly if muscles are not exercised regularly. It has been found that throat muscles are exercised through singing (significantly more than during conventional exercises). Improvement will obviously be more apparent for people who only started to snore as they got older especially those without any weight issues and nose/throat problems.

It does not mean, however, that exercising the throat muscles is not important for younger people, it is actually better if they start early so the effects of muscle degeneration due to aging can be lessened. If you are not the musical type, then throat exercises can be done regularly. A simple exercise like aligning the back teeth (molars) together and then slowly opening the mouth (without deviating from the alignment) so that there is space between the back teeth, if done for 10-20 times, can strengthen the throat muscles significantly and stop snoring.

Refrain from drinking alcohol and milk before bedtime!

Alcohol is a potent depressant and as such, consumption before bed time may lead to too much relaxation of the throat muscles. Why milk? Sometimes, milk can leave a mucous layer in the throat and mouth which can worsen snoring.

Eat a light dinner!

Heavy meals can fill the stomach too much which can cause breathing difficulties because a full stomach can press against the diaphragm. The diaphragm is a muscle under the lungs that plays an important role in breathing.

Go to the dentist!

Before you panic, you should know that dentists can make oral appliances that can help stop snoring. Tongue base snorer is the term used to describe people who snore because their tongue drops into the back of the throat as they sleep. The tongue effectively serves as a blockade for the airway causing snoring. Simple oral appliances like a gum shield can help keep away the tongue from the back of the throat and decisively stop snoring of known tongue based snorers

Stop smoking!

Besides its other detrimental health effects, cigarrete smoke can cause the thickening and swelling of the airway tissues because of irritation, potentially narrowing the airway and cause snoring. If a snorer only began snoring when he/she started to smoke, then abstaining from huffing and puffing may do the stop-snoring trick. People around smoking snorers will not only benefit from a good night sleep if the snorer stops smoking, they will also have a fresher air to breathe.

Change your sheets!

Sometimes snoring happens if allergens cause the airway to swell. If you feel normal throughout the day but have difficulty breathing and is constantly sneezing at night, then this may indicate the presence of allergens such as dust and dust mites in the pillows and sheets. Changing sheets and pillows regularly will keep the allergens and snoring away.

Stop Snoring Related Readings

Snoring
Cure snoring: don’t waste your breath
Snoring can signal sleep apnea