5 SIMPLE WAYS TO STOP SNORING

 

Overview

Everyone deserves a good night sleep; no one truly wants to be in the same room with a snorer. A lot of people at some point have snored and it’s not something to worry or stress about. 

"Snoring is a kind of roaring but, it is borrowing and burying other’s sleep" 

                                             -S.Q. View

Snoring is a common condition that can affect anyone, it occurs when you are unable to move air freely through your nose and throat during sleep, causing tissues around this region to produce familiar (snoring) sound. It becomes a problem when it happens constantly. Studies show that it occurs more in men and people who are overweight.

Snoring can be embarrassing. The worse part is having your partner or friend tell you about how unpleasant their night with you was. This is not something you would want to hear, right?

Are you a snorer? or you know someone who snores frequently? Then, read this article carefully and help change this problem.

WHY YOU SNORE

There are different reasons why people snore, but the earlier you know the cause particular to you, the better it is to find the solutions to a quieter and deeper sleep.

Common causes:

• Age: As you grow older, most especially the middle age and above (40years and above), your throat begins to become narrower and hence, the muscle tone in your throat begins to decrease. As you can’t do anything about growing older, you should change your lifestyle, try new bed routines and continually exercise your throat.

• Overweight: Overweight also have a serious contribution to snoring. Excessive weight (fatty tissues), especially around the neck can also cause the throat to become narrower thereby leading to poor muscle tone.

• Blocked Nasal Airway: Snoring occurs in some people only during allergy season or when they have a  sinus infection.

• Alcohol and Smoking: Intake of alcohol and smoking can increase muscle relaxation which leads to snoring. Also medications such as, diazepam (valium), Rohypnol are muscle relaxant that contributes to snoring.

• Sleep Position: Sleeping posture is an important factor to consider. Sleeping flat on your back can block the airway, causing you to snore.

5 SIMPLE WAYS TO STOP SNORING

• Change Your sleeping Posture: Sleep on your side instead of your back. For starters, you can use a pillow to support your back as you sleep or you could use anything discomforting that can prevent you from laying on your back. Do this as a bed routine for two weeks and watch it become a habit. Try again the third week without the pillow.

• Exercise:  Losing weight reduces fatty tissues which can help reduce or even stop snoring. Take up an exercise routine that can help you stay on track.

• Avoid Alcohol and Smoking: Alcohol consumption and smoking are major risk factors for many diseases. You should stay away from them.

 • Clear Nasal Passage: If your nose is blocked or clogged due to cold or allergies, a warm bath before bed can help open nasal passage. You could use decongestants to open your airways. It shouldn’t be used for more than three days except on a doctor's prescription.

• Practice Good Sleep Habit: Working long hours without enough sleep is an example of a bad sleep habit, it has contributed greatly to snoring. You should have at least six to seven hours of sleep every day.

CONCLUSION

There is always a way out of any challenge, it takes effort and courage to pull through. Give time to practice the tips listed above, and be sure to have a better sound sleep.

 

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