Keep Yourself from Snoring

Snoring is the noisy breathing through a person’s nose or mouth while asleep. Every person snores once in a while. A person might snore when he is full. A baby or even a pet may be snoring at times while asleep. There are people who could be classified as mild snorers. They are the ones that snore occasionally and are normally remedied by waking them up and asking them to change position while sleeping. You could ask them to sleep on their side to prevent them from snoring again. However, there are cases when a person snores loudly that it keeps you from sleeping. Added to that, it can’t be stopped by changing the position while sleeping. This type is classified as severe snorers.

It is not costly to cure yourself if you’re a severe snorer. A few home medications could do the trick.

Try to lose weight. Most people who snore are those who are overweight. The fatty tissues in the airway causes the obstruction of air when you sleep that may cause you to snore. Keeping yourself fit and the right diet would definitely improve your ability to breathe easily while at sleep.

Try sleeping on your side. Snoring is aggravated by sleeping on your back. It is because the muscles at the throat tend to relax and this blocks the airway. Sleeping on your side could do the trick. There are special pillows available that could keep you from sleeping on your back. Odd treatments like the tennis ball trick may help too. This is done by sewing a tennis ball or something similar at the back of your pajama top. Of course it is very uncomfortable to sleep on your back when something is bulging at your back. This will keep you from lying on your back if in case you would be tossing and turning during sleep.

Try sleeping without a pillow. The neck changes its angle when sleeping because of using a pillow. This could obstruct the air from coming in.

Try raising the head of your bed a few inches higher. It could be like four inches higher than the normal. This would help you breathe easier. It is because your tongue and jaw moves forward. This is better than using a pillow because pillows can tuck the neck and might contribute to snoring.

Do away with smoking and from secondhand smoke. Smoking causes the muscles to relax. Aside from this, smoke creates nasal and lung clogging. Therefore, smoking contributes to snoring. Smoke cessation best helps in reducing the noise and intensity of snoring. Being exposed to secondhand smoke has the same effects as smoking. Best advice: Keep away from both.

Stop eating snacks and drinking alcohol before going to bed. Food and alcohol relaxes the muscles in the entire body. Relaxed muscles especially in the throat area are special contributors to snoring.

Refrain from eating high-fat dairy milk products before going to sleep. The thickness of non-skim milks keeps the mucus from draining properly. This would cause the mucus to stay in the throat area that will make you snore. This works the same way with soy milk products.
If possible, avoid taking antihistamines for allergies and nasal congestion. Antihistamines relax the throat muscles making it prone to vibration.

Try using nasal decongestants to clear your nose passages. Nasal decongestants help the people to breathe through their noses easier especially while sleeping. Breathing through the nose prevents the snoring sound that is caused by breathing through a blocked throat.

Snoring is normal for everybody, but if you are keeping other people from sleeping because of the noise you create when you sleep, this is a normal case no more. A few facts: Snoring has an average noise level of 60 decibels and could even go up to 80 or 90 decibels. A normal speech is measured to be at 60 decibels. 80 decibels could be measured as the sound of a vacuum cleaner. Sound that exceeds 85 decibels is considered to be a hearing hazard. And a passing freight train is measured to have 90 decibels.