6 Effective ways To Get Rid Of Snoring
Snoring! Usually the person who snores becomes the centre of attraction when it comes to cracking jokes. The funniest part is that a person never admits to the fact that he or she snores. Okay! Jokes apart, snoring is not something to be ignored. That is because the irritating sound emitted gives sleepless nights to the other person in the room and the health of the one snoring is affected.
About 45% of adults snore (some do it occasionally). Seventy five percent of those who snore suffer from obstructive sleep apnea. It is a condition when a person’s breathing is disrupted for a short while when he or she is asleep. It can increase the chances of developing heart disease.
To stop snoring you need to bring in certain lifestyle changes and follow simple things:
1) Change your sleeping position
Sleep on your side to prevent snoring. When you happen to lie down on your back, you will make the vibrating sound as your tongue and palate collapse to the throat’s back wall. A full length pillow will be useful as it supports your whole body and will help you sleep on your side. In spite of changing your position if snoring persists, then you should see the doctor as it can be obstructive sleep apnea.
See, most of your troubles are due to excess weight! But thin people snore too!! Suppose your snoring troubles started after your weight gain, losing the excess weight might actually help you. You may wonder how weight gain can cause snoring! Well, if you happen to gain weight around the neck, it squeezes the inner diameter of the throat thereby making it collapse when one is asleep which triggers snoring.
3) Shun the alcohol
People who don’t snore will also start snoring after they booze!! Intake of alcohol 4 to 5 hours before sleeping can worsen your snoring. The same thing goes for other sedatives. So avoid alcohol by all means.
4) Develop good sleeping habits
Workaholics, who work like zombies till the wee hours of the morning, are definitely going to snore when they hit the sack. When a person is exhausted his/her sleep maybe deep and that triggers snoring. So make it a point to get adequate sleep each night.
5) Get your pillows changed
When was the last time you changed your pillow? Snoring is possible due to the allergens present on your pillow. Does your dog sleep with you? It may seem fun to cuddle your dog at night but you might end up getting an allergy from him. So, keep changing pillows and have a separate bed for your dog. Don’t purchase the pillows that are specially designed to keep snoring at bay. Though they may give you relief from nasal trouble, they will cause neck pain.
You should keep drinking plenty of fluids because when you get dehydrated the secretions in the nose and soft palate tend to become stickier. This triggers snoring. It is said that women should have about 11 cups of water in a day and men should have 16. This is the total water required from food and drinks in a day.
Try the above and see the difference. The simple practices can help you get rid of snoring.
There are a lot of over- the- counter pills and sprays available these days. You should not use them till you have checked with the doctor. There are several ads on TV about nasal sprays and aids. They are being marketed without any scientific studies to back them. It is better to stay away from such things.
Will you try to follow these simple ways to get rid of snoring?
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