Frequently depicted in a comedic sense, snoring is far from anything comedic. Only those who suffer know how difficult it is to enjoy a good peaceful sleep without a whistling sound interrupting their sleep. According to medical studies, it is caused when the airways get blocked up or jammed, known as the relaxation of the muscles in the base of the mouth, throat or tongue. The soft tissues in these areas get so relaxed that they start to block the passage for oxygen, thus the whistling sound of a gust of air trying to escape.
Finding the right solution amidst all the anti-snoring devices and apps available on the market can be really daunting. Most of these devices have no scientific evidence or backup research to support them, consequently not always advisable.
Once you are willing to change your lifestyle and opt for a healthier one instead, issues like snoring, insomnia, frequent headaches and back pains will soon trim down. In this week’s blog post, we will talk about some proven techniques that can help reduce or eliminate snoring completely. Keep in mind, that not every remedy works for everyone and each of these will take time to show constructive results.
Lose Weight:
Often, obese and overweight people suffer from snoring as the fatty tissues in their throat block proper flow of air through the airways. Try shedding a few pounds and you will see a remarkable change in your sleeping patterns and snoring habits.
Exercise Regularly:
Regular exercise helps the toning of your throat muscles which results in reduced snoring over time. Exercise does the same to your throat muscles like it does to your arms, legs and abs. It tones and strengthens them to help with the snoring.
Change Sleeping Position:
Another useful tip, although slightly tough to follow is to sleep on your side as it prevents gravity from pulling down your tongue from falling back and jamming your throat while sleeping.
Limit Alcohol and Sedatives:
Limiting alcohol or any sedatives before bedtime prevents the throat muscles from collapsing and further worsening the snoring. Therefore, it is best to consume alcoholic drinks at least 3 to 5 hours before going to bed.
Quit Smoking
Giving up smoking can also lessen snoring as the congestion caused by it is eliminated. Furthermore, smoking affects the overall health of the person, which is why it is not something that is recommended anyway.
Keep the Environment Moist:
Another cause of frequent snoring is the dry air in the bedroom environment that irritates the nose and throat membranes. The result is swollen nasal tissues that block the air passage and give voice to that awful noise that holds back the snorer and person next to them from having a good night’s sleep. Use humidifiers.
Adjust Your Pillows:
Snoring can also be reduced by elevating the head to a certain degree that opens up any blocked airways and makes breathing much easier. If you are currently using a thinner pillow, it's best to try to elevate either by using a thicker pillow or putting some books beneath the thinner one to elevate your head.
Now that we are at it, do give buckwheat hull pillows a chance. They are highly economical, free from any allergy causing dust mites and will hopefully let you enjoy a peaceful sleep at night.
Do let us know if any of these remedies worked for you.