Snoring is an embarrassing problem that can disrupt your sleep and ruin your relationship with your partner. The vibration of the respiratory structures, due to obstructed / improper air flow, can cause an individual to produce a sonorous rasping, snorting or rattling sound. This widespread sleep disorder afflicts nearly twenty five percent of all women and forty percent of men around the world.
If adequate measures are not taken to control this malady, it can cause increased irritability, constant fatigue and innumerable allied health conditions.The best way to prevent snoring is to evaluate the reasons behind this condition. Determining the factor or factors behind snoring, and taking effective preventive measures can to a large extent curb this common sleep disorder. Listed below are some simple measures to prevent snoring.
Ways to Prevent Snoring
1. Avoid Alcohol
There is a clear link between increased alcohol consumption and snoring. Even minimal amounts of alcohol in the blood stream can affect the brain, which in turn sends impulses that can relax the throat muscles. Lax throat muscles can impair normal air flow by producing resistance in the normal breathing patterns.
Habitual snorers who consume alcohol are likely to experience nearly eight times more airway resistance during inspiration, than non-alcoholic snorers. So, to prevent snoring, refrain from consuming alcohol, or drink beverages with lower alcohol content.
2. Use Firm Pillows
This is one of the best and most effective solutions to stop snoring. Habitual snorers should opt for firm pillows or anti-snoring pillows. Elevating the head by up to four inches with firm pillows can prevent this sleep disorder to a large extent. Placing your head on a firm pillow can realign your jaw and neck. This can prevent the tongue from slipping backwards and obstructing the airways partially.
Investing in the right kind of pillow can reap rewarding benefits for snorers. People who snore regularly should invest in wedge shaped pillows, cervical pillows or side pillows to overcome this embarrassing problem.
3. Avoid Eating Large Meals At Night
To prevent snoring, eat small meals at night. Eating excessively can put undue pressure on the stomach. A highly distended abdomen can push the diaphragm upwards towards the respiratory tract and cause a choking sensation, besides aggravating the problem of snoring. If you like to eat a heavy meal at night, make sure that you consume your food at least two to four hours before going to sleep.
To prevent snoring, avoid dairy products, spicy food and / or meat based dishes at night.
4. Lose Weight
Obese people are more likely to suffer from various sleep disorders including snoring. Excessive fat deposits around the neck can push inwards and exert undue pressure on the airways, thereby hindering normal air flow. Additionally, excessive weight gain can cause the delicate tissues inside the upper respiratory tract to become fat, soft and lax. Soft, lax tissues in the upper respiratory tract can constrict the airways and produce a loud, unpleasant sound while breathing.
So, to prevent the problem of snoring you have to loose excess body weight.
5. Take a Hot Shower
This is an extremely simple, natural solution to prevent snoring. Customary snorers can curb this awkward problem to a large extent by taking a hot shower at night. The steam from the hot shower can unclog sinuses and relieve nasal congestion. Keeping the nasal passageways and sinuses moist can prevent snoring, as nasal dryness can actually aggravate this problem.
People who snore regularly should take a hot shower for five to eight minutes at night to prevent this condition.
6. Exercise Regularly
Snoring is not only an embarrassing problem but it is a serious health disorder which can endanger your life. Doing some simple exercises which can strengthen the muscles of the upper respiratory tract can to a large extent prevent the problem of snoring. Exercises like vowel repetition, lip purse / close exercise, singing, jaw slide exercise and tongue slide exercise can prevent the problem of snoring. Doing these exercises consistently can prevent snoring, by strengthening the throat and neck muscles.
6. Stop Smoking
If you truly want to overcome the embarrassing problem of snoring, you need to quit or cut down your smoking habit. Medical research has shown that the likelihood of snoring increases as more cigarettes are smoked per day. Smoking can irritate the delicate lining of the throat and the nasal cavity. This can cause swelling and catarrh. Nasal and throat congestion in turn massively increases the likelihood of sleep disorders including snoring.
Even secondhand smoke can increase an individual’s risk of snoring. So, to prevent snoring, stop smoking.
7. Buy a Mouth Guard
A mouth guard or Mandibular Advancement Device (MAD) is often prescribed by doctors to prevent snoring. A Mandibular Advancement Device is a dental device which holds the jaw in place while bringing the tongue forward. This device can ease breathing by making more space for unobstructed air flow. The MAD dental device is equally good for preventing sleep disorders like sleep apnea and snoring. Using this device can prevent snoring by almost ninety percent.
8. Avoid Antihistamines at Night
Taking antihistamines at night can aggravate the problem of snoring. Antihistamines are generally considered as CNS or Central Nervous System depressants. CNS or Central Nervous System Depressants can worsen the problem of snoring by making the airway muscles even more lax. Relaxing the airway muscles can hamper the normal flow of air and cause snoring.
Furthermore, antihistamines can dry up the sinus tissues. This can increase the risk of sinus infections and cause snoring. So, to prevent snoring make sure that you have antihistamines at least a couple of hours before turning in for the night.
9. Sleep On You Side
Finding the right sleeping position can to a large extent prevent the problem of snoring. Habitual snorers should avoid sleeping on their back. Instead, they should sleep on their side to overcome this awkward problem. Sleeping on your back can cause the tongue to slide backwards. The muscles of the throat also become lax. This can obstruct normal air flow and aggravate the problem of snoring.
Sleeping on your side can actually improve air flow and prevent the problem of snoring.