Tips to Help Me Stop Snoring

Are you suffering from snoring and you don’t have any clue how to stop it?

Don’t fret. There are simple answers for your condition. But before anything else, you should first distinguish what kind of snores you are having. Snoring could be classified into three groups – mild, severe and sleep apnea.

Sleep apnea is a kind of sickness that truly hinders your breathing process. When you suffer from sleep apnea, you wake up in the middle of the night to regain your breath. A person with this illness is not aware of their waking-up incidents. This requires treatment from the hospital.

Snoring is a common symptom of sleep apnea. Mild snoring happens when the sleeping arrangement is awkward and could easily be prevented by adjusting your pillow or changing positions. Severe snoring occurs in any sleeping position and is caused by many factors.

To prevent severe snoring, here’s a list of home-based and costless solutions that could alleviate the snores.

1) Losing weight reduces the fatty tissues in your neck and airways. By developing your fitness condition, it would improve your capacity to breathe without restraint.

2) Change your sleeping position. When you sleep on your back flatly, snoring worsens. This is because the muscles on your throat relaxes and blocks the air passage. To ease this problem, sleep on your side to free your throat from blockage.

3) Pillows. Because your neck is bended when you sleep, any pillow causes your snoring. To help you lessen the snores, you could either stop using pillows or buy specialty pillows that prevent you from sleeping on your back.

* Here’s a tip if you don’t want to spend money on pillows and you cannot stand sleeping without one. Try the snore ball method. Under your pillow, place a tennis ball, a bundle of socks, or anything that would bulk. When you sleep with this pillow, it would surely be uncomfortable to sleep on your back. You have no choice but to change positions and this would lessen the sound you make from your sleep.

4) Food and liquid intake. You should avoid drinking alcohol and eating before sleeping. Both of these factors relax the muscles on your throat that increases your snoring. Thick liquid like soymilk and skim milk keeps mucus on your throat. Avoid these products to drain your mucus properly and prevent snores.

5) Medicine. Sleeping pills and tranquilizers help you sleep, but it does not prevent you from snoring. After taking these, your muscles in the throat relaxes and contributes to the vibrations of your throat.

6) Smoking. Smoking cigarettes and tobaccos increases nasal congestion. If you’re a smoker, the intensity of your snores are greater than people who don’t smoke. Although, secondhand smoke have the same effect so avoid smoke as much as you can.

7) Exercise your throat. When your jaw is tensed, it blocks your breathing passage. By exercising the muscles on your throat, the contracting of tissues would be prevented.

* Here’s a helpful tip on exercising your throat: Open your mouth and press the molars together. Then, lower your jaw. Open and close your jaw for fifteen to twenty times. By doing this simple exercise, your jaws would strengthen up and the muscles on your throat would become wider.

If you could do all these tips simultaneously, you could help yourself from snoring. Don’t settle with clogged breathing and noisy sleep. Cure yourself now before the snores wake up your whole neighborhood.