Snoring is defined as a noisy breathing during sleep as a result of floppy tissues in the throat vibrating and making noise. It is often caused by narrowing of your airways, either from abnormalities of the soft tissues in your throat or poor sleep posture. The narrowed airways get in the way of smooth breathing, creating the sound of snoring. Snoring is a serious business. It can cause problems in relationships and marriages. Luckily, sleeping in separate bedrooms is not the only solution to dealing with snoring. There are lifestyle changes and home remedies that will help resolve the problem.
Loose weight – Loosing weight can help stop snoring but remember slim people also do snore. If your snoring is as a result of weight gain, loosing even the slightest weight can reduce fatty tissues in the back of the throat to reduce and even stop snoring.
Avoid alcohol, sedatives and sleeping pills – These relax the muscles of the throat and interfere with breathing. Drinking alcohol especially before bed (four to five hours before bed) increases your chance of snoring. People who don’t normally snore will snore if they take alcohol a few hours before bedtime. Be aware that some prescription medications (antihistamines and sedatives) encourage a deeper level of sleeping which makes snoring worse.
Quit smoking – Smoking aggravates the tissues in the throat and nose, blocking your airways and making your chances of snoring higher.
Exercise – Exercising can also help reduce snoring. Exercises that involve the oral passages and throat are effective in controlling snoring. These exercises tone the muscles in your throat which in turn prevent snoring.
Avoid big meals – Eat 3 or 4 small meals a day instead of one single heavy meal. Particularly, big meals before bedtime should be avoided. Dinner before bedtime should be light in terms of carbohydrates. Also avoid sweets and carbonated drinks at dinner as all these contribute to snoring.
Avoid caffeine or dairy products especially soy in the evening as they lead to mucus build-up in the throat and increase your chance of snoring.
Choose the right mouth wash – After dinner use a mouth wash which has some salt content to clear the airways of dirt and impurities. An unobstructed airway will definitely ease snoring.
Establish a regular sleep pattern – Poor sleep may also contribute to snoring.
Stay well hydrated – Drinking enough fluids will help loosen nasal secretions and reduce your chance of snoring.
Sleep therapy – Snorers are trained how to breathe through their nose by drawing long breaths by way of their nose rather than their mouth to reduce snoring.
Get enough rest – Inadequate rest is a fair contributor to snoring.
Sleep on your side – Lying on your back will make the base of your tongue and soft palate collapse to the back wall of your throat. This will cause the vibration sound (snore) during sleep.
Take a hot shower before bed if nasal passages are clogged.
Prop your head up with extra pillows to open your airways. This will prevent the back of your throat from collapsing and causing snoring. You may also raise the head of your bed with a couple of bricks for the same result.
Use a humidifier – During bedtime turn on a humidifier to drain your sinuses, shrink your mucous membrane and improve airflow. This will improve your snoring if it is caused by a cold. Smearing Vick’s VapoRub on the chest will also open your airways and ease snoring.
Apart from these home remedies, there are also medically prescribed mechanical devices like nasal strips, oral and dental appliances used to control snoring. Talk to your doctor!