Snoring is having difficulty in breathing while sleeping. There are two types of people who snore, those that snore with their mouths open and those who do it with their mouths closed. There are more than 45% of adults who occasionally snore. It can cause some problems especially in marriage where it can lead to a couple sleeping in separate bedrooms because one partner cannot stand the other partner snoring.The following are ways that can help prevent snoring.
Ways to stop snoring
Diagnose your type of snore
There are two types of snoring, with the mouth open and with the mouth closed. Closed mouth type of snoring indicates that the person’s tongue is the cause of the snore. This type can be prevented or stopped by simple lifestyle changes and exercises. Open mouth snore is usually caused by the posture of sleeping or sinus trouble, once these issues are sorted out, the snoring usually disappears. A further investigation should be conducted to stop snoring completely.
Avoid things that worsen snoring
Taking alcohol, fatty foods, coffee and sleeping pills should be avoided because they make the neck and throat muscles relax causing the air path to block. Fatty foods and large amounts of food preventing air from passing up the diaphragm. One can also consider losing weight as fatty tissue at the back of the neck or throat can cause one to snore. Smoking can also be a major reason when it comes to snoring. It’s a common thing to find that smokers more often struggle with snoring.
Change your sleeping position
Lying on the back facing up increases snoring as the base of the tongue collapses to the back of the throat making the person snore, sleeping on the side helps prevent snoring as the air path remains open. Inclining the bed so that the head is higher than the rest of the body may also prevent snoring by opening up the airway, if the snoring continues regardless of these remedies then seek advice from a doctor.
Vocal and instrumental practice that may be helpful to people who snore as it strengthens the throat muscles making them firmer therefore not blocking the airway. Singing with a loud tone helps strengthen the neck muscles too giving you a sound nights’ sleep. If for some reason you are not into singing, then sticking your tongue out as far as possible can be a good way to exercise to prevent snoring.