D oes snoring drive you crazy? Do you or your partner snore? Do you feel exhausted when you wake as though you've not had a good night's sleep, feeling like you have been run over by a train. Snoring occurs when the Velum(rear portion of the roof of the mouth) vibrates when air is being inhaled into the throat during sleep, and the throat is overly constricted which does not permit air to to pass through without the vacuum causing the throat to partly block.
At first glance, snoring appears merely to be an annoyance, however the health troubles related to deficiency of adequate oxygenised sleep are many. The Problems associated with snoring compund over time and so it's crucial to act on this as soon as possible - and that is precisely right now!
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7 TIPS TO AVOID SNORING
No Food and Alcohol Before Bed
Restrict your consumption of food and alcoholic beverages prior to sleeping - Try not to excessively eat or drink within two hours of sleep. Food and Alcohol will relax your muscles which increases the probability of snoring.
Lose Weight
If you are overweight, the fatty tissue in your throat may be blocking the breathing passage and causing snoring. Losing some weight will help reduce the effects. Keeping your self in good shape will help to keep your breathing deep and unobstructed.
No Dairy Products
Keep away from dairy products prior to going to sleep. Dairy products, because of their thickness and viscosity, can prevent mucus in your nose-throat region from draining properly. The mucus will then be blocking the airways in the throat and will cause snoring along with possibly other serious problems.
Quit Smoking
Basically what smoking does is relax the muscles and also produces nasal and lung congestion. Additionally, your throat lining will swell up because the smoke coats your throat with irritating harmful chemicals. I should also mention that secondhand smoke will also cause the exact same snoring troubles as smoking. So whenever you find yourself in a smokey environment, do yourself a favour and get out of there.
Sleep On Your Side
Sleeping on your back will cause your throat muscles to slacken into your breathing airway. Sleeping on your side is the perfect position to stop your snoring not to mention, the best position for your body to get a good nights sleep.
Sleep Without a Pillow
Try sleeping without a pillow - pillows can interfere with your breathing by kinking the neck, especially if you have a cheap nasty pillow. I highly recommend investing in a quality latex style pillow which will mould around your neck. This should stop the neck from kinking.
Don't Take Antihistamines
Antihistamines relax the muscles in the throat, which is suitable for cold and flu symptoms, however it will cause you problems if you are prone to snoring. There are alternate remedies to anthihistamines, which you can find in your local pharmacy.
Use Nasal Decongestants
These decongestants can help to clear and open up your nasal passages. Some people will breath through their mouth and others through the nose. If you know that you breath through your nose, this will be a suitable option as the breathing bypasses the blocked throat hence avoiding the snoring.
