Snoring is a very common problem from which almost all people suffer from time to time. There are some people who snore occasionally while there are others who snore frequently. This frequent may affect the quantity and quality of sleep as well as disturb your partner who is sleeping beside you.
Too much snoring at night for prolong periods can lead to daytime fatigue, irritability and other health problems. If you have the problem of snoring on a regular basis then you must take proper measures to prevent it.Snoring can be caused due to unhealthy diet, bad sleeping postures, too much of food consumption, obesity and also due to certain other health issues as well. There are various ways you can follow to successfully prevent snoring.
Ways To Successfully Prevent Snoring
Take A Hot Shower
A hot shower daily is a very effective way to prevent snoring. The steam from the hot shower provides relief from all kinds of nasal or sinus congestions that cause you to breathe through your mouth while you are sleeping.The hot shower also keeps your throat moist and prevents snoring at night. Take a hot shower every morning or if possible even at night on a regular basis to completely prevent snoring.
If you have the habit of consuming alcohol at night then stop it immediately to prevent snoring completely. Avoid alcohol before going to bed as it relaxes the muscles more than usual during the sleep at night. Too much relaxation of the muscles thus makes the back of the throat collapse more easily which causes a lot of snoring. Avoid alcohol to lead a healthy life and to completely stop snoring.
Loose Excess Body Weight
If you are obese or over weight then reduce your weight immediately as excess body weight is one of the major contributors of snoring. Too much body fat especially around the neck puts pressure on the airway and causes snoring. Maintain a healthy diet and exercise everyday to reduce the excess body weight to prevent snoring completely.
If you are a smoker then quit smoking immediately to prevent snoring. The smoke that emanates due to smoking the cigarettes irritates the nasal cavity and the throat. Once the nasal passage gets congested due to the smoke it becomes difficult to breathe through your nose. This causes immense discomfort and leads to snoring. Quit smoking immediately to maintain a good health and to successfully prevent snoring.
Drink Plenty of water
It is very important to drink plenty of water and keep yourself hydrated all the time to successfully prevent snoring. The secretions in your nose and soft palate become stickier if you are dehydrated and dehydration leads to heavy snoring during sleep. Drink at least 2 – 3 litres of water daily to keep yourself well hydrated. A well hydrated body reduces the chances of snoring and leads to sound and undisturbed sleep every night. This is a very simple and effective way to prevent snoring. These simple practices make a huge difference in preventing snoring.
Use Proper Pillows
It is very important to use proper good quality pillows to prevent snoring. Always try and keep your head and neck straight and in comfortable position with the help of the firm pillows. You can even raise your head a little more by adding two or three pillows beneath your head. These firm pillows will help you to keep your head firm while sleeping and prevent snoring to a great extent. This is a very effective way to prevent snoring.
Do throat and tongue exercises
Do a few throat and lung exercises to successfully prevent snoring. One very simple and effective exercise which you can try to prevent snoring is;- Begin the exercise by simply putting your upper and lower molars together. Then open your mouth and start pressing your molars as much wide as possible, without over stretching too much. Repeat this exercise at least ten to twenty times every day. After the exercise you will feel that your jaw muscles have strengthened and the back of your mouth has opened up. Practice this exercise on a regular basis as this simple exercise is a very effective way to prevent snoring.
Avoid Sleeping On Your Back
Always try and sleep on your side instead of back to prevent snoring. People sleeping on their back are more prone to snoring as this position relaxes the flesh of your throat and blocks the airway which eventually leads to snoring. If you are a back sleeper then try and change this habit, instead sleep on your sides. In order to refrain from sleeping on your back put a tennis ball inside a sock and safety-pin the sock to the back of your nightwear. Every time you try to sleep on your back during the night you will feel a discomfort and turn back to your side. This will help you to prevent snoring and have a sound sleep every night.
Avoid Very Heavy Meals At Night
Try and eat light food for dinner to prevent snoring. Never eat very rich and spicy food at night or eat too much before going to bed time. If your stomach is full with heavy meals then it can push up against your diaphragm, further limiting your ability to breathe easy and eventually leads to snoring. Limit your food intake at night and eat at least 1 – 2 hours before you go to bed to completely prevent snoring.
Inhaling hot steam on a regular basis helps to prevent snoring to a great extent. Cover your head with a towel and put your face down over bowl of hot water and inhale the steam every day before going to bed. This hot steam clears out congestion and reduces any kind of swelling in your nasal airway that might be a contributing to your snoring. You can even put a few drops of essential oil in the boiling water and then inhale the steam to increase its effectiveness. The hot steam inhalation every night is a very effective way to prevent snoring.
If you follow these top 10 ways effectively then you can successfully prevent snoring to a great extent.