Top 10 ways to reduce snoring

Top 10 ways to reduce snoring (Thinkstock photos/Getty Images)

Snoring - that loud, hoarse breathing that keeps partners and neighbours wide awake all night - is a nuisance.

Snoring counts as a sleep disorder, which can have serious medical problems like sleep apnea and social problems as well. In order to tackle this sleep troubling phenomena, and allow your partner to sleep peacefully, we give you a few tips to help reduce and eliminate snoring.

Sleep sideways

People who sleep on their back are more likely to snore because this position allows your throat to relax and block the airway. Hence sleep sideways to avoid snoring.

Lose weight

 Obesity not only causes diabetes and other health problems, but it also causes snoring. Excessive weight around your neck narrows the airway, which further causes the tissue to rub together, triggering the loud noise while you breathe.

Avoid alcohol and other sedatives

People who normally don't snore are more likely to snore after consuming alcohol. You are more likely to snore after consuming alcohol during bedtime, because it relaxes your airway during sleep, which further contributes to snoring.

Add more pillows

Prop your head up with an extra pillow under your head. Keeping an extra pillow under your head will make your head higher than your chest, which will help you lower your snoring by keeping your airway more open and relaxed.

Quit smoking 

Smoking is dangerous for your health because it causes heart disease and cancer  while also ageing your body drastically. Besides this, smoking also causes snoring because it reduces your body's ability to utilize oxygen, therefore clogging your airways. Hence, quit smoking if you want to reduce snoring.

Time your sleep

Sleep is very important for your health. Get a maximum of 8 hours of sleep each day. Follow a regular sleeping pattern. Sleep and wake up at the same times each day, this will create harmonization in your body.

Exercise

Exercise to strengthen your muscles and improve heart rate and blood circulation. Daily exercise can also help regulate sleeping patterns. Therefore, aim for at least 30 minutes of exercise, daily, to reduce snoring.

Stay hydrated

Keep yourself very well hydrated by drinking plenty of fluids. This will prevent snoring due to lesser congestion caused by secretions of sticky, soft mucus in your nose.

Clear your nasal passage

You are more likely to snore if you have a blocked or congested nose, because this will make you breathe through your mouth instead of your nose. Hence, clear your nasal passage by taking a steam inhalation or rub an inhaler before you go to bed, to avoid snoring.

Time your dinner

Make sure you dine at least 2 hours before going to bed. This will ensure smooth digestion while you are awake, resulting in a sound and restful good night sleep for you.

Many a times, snoring isn't caused due to just one reason. If the above tips fail to lower snoring, then see your doctor for more ideas.

Source: Times of India 

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