How to Stop Snoring
You’re afraid to go to sleepover parties, you don’t want your date to spend the night at your place, and you don’t share a hotel room when you go out of town. These are all because of one embarrassing reason: you snore. Snoring is a common problem among people, but there are ways on how you can stop it.
What You’ll Need:
Firm orthopedic pillow and mattress
Anti-snore spray
Tennis ball
Change Your Pillow Or Mattress
stop snoringLying on a very soft pillow and springy mattress is wonderful, but it actually worsens your snoring dilemma. If your head and neck are not properly supported, the throat muscles relax easier, narrowing the airways and causing snores. To avoid this, change your pillow to one that’s made form memory foam, sand big enough to elevate and support your neck and head well.
Your choice of mattress also matters. If the bed springs aren’t sturdy, they won’t support your weight well, contorting your neck and spine mattress. To solve this, find a memory foam mattress or a new, firmer type. You can also improve your old mattress by putting a piece of fiberboard or plywood between the foam and the springs.
Use An Anti-Snore Nasal Spray
There are also medical products that help alleviate neck muscle pressure, to avoid snoring problems. One example is the anti-snoring nasal spray. It works by strengthening and tensing the tissues and muscles found at the back of the throat, leading to less snoring. You can buy this over-the-counter from pharmacies or your doctor can prescribe one for you. Make sure you read the labels before using the product, to see if there are any ingredients you might be allergic to.
Sleep Sideways
Sleeping with your back flat against the bed makes you snore more. Try to practice sleeping on your side, so your airways will be as open as possible. If you can’t adjust to this position, here’s one trick: sew a tennis ball at the back of your shirt. Every time you’ll feel like rolling on your back, it’ll make you go back to your position.
Eat Less At Night
Kick the midnight snack habit. It might seem appetizing to eat a delectable meal before you go to bed, but this can actually bring you snoring dilemmas. If your stomach is full, the diaphragm is pressured and you get limited breathing passages, worsening the snores. Don’t have very heavy meals at night. Avoid starchy, fried and fatty foods. Dairy products are also a no-no, because they increase mucus production, especially to people who are milk intolerant. Excessive mucus cause throat buildup, leading to respiratory problems.
No More Vices
Alcohol and smoking are two of the leading vices in the world today, but unfortunately, they both cause snoring. Alcohol relaxes muscles, while smoking increases mucus and phlegm build up and change the respiratory system’s cellular structure. Avoiding these two nasty habits will help a lot to relieve snoring, and help you stay away from health problems like cancer in the future.
A Few Tips
Anti-snoring pills are also available, if you don’t want to use a nasal spray.
Sleep with the humidifier turned on, to moisturize your throat and reduce congestion.
Eat a spoonful of honey before you sleep.
Have a regular sleeping routine.
Prop your pillow. An elevated pillow helps lessen snores.
Put a stop to the embarrassment snoring brings you. Just try these tips and you’ll surely have a more restful night. If you’re interested in reading this article you’ll surely enjoy reading how to get a better sleep.