3 Self-Help Strategies to Prevent Snoring
Snoring worsens as we age and that is why it is more common in elderly. A person who snores may not even know that they are snoring, unless it was told by their partner. When you snore, you don’t only disrupt the sleep pattern of the person who is close to you but, also your own sleep quality.
There is no ultimate remedy and treatment for snoring. However, there are plenty of proven techniques and conservative measures that can ease snoring.
For you and your partner to have a good night’s sleep, here are the 3 self-help strategies that you can try and choose what’s best for you.
- Lifestyle Changes: Lifestyle changes can have a great impact to lessen snoring. You can start with checking your weight. And if you are overweight, losing weight will reduce the fatty tissue in the back of the throat thus, decreasing or even stopping snoring.
You may always hear this, that exercise is good for your overall health and in fact, exercise can reduce snoring as well. It tones different muscles in your body which lead to toning your throat muscles and as a result, reduces snoring.
Avoid sedatives, alcohol and sleeping pills as this can relax your throat muscles which interfere breathing that cause you to snore. Discuss with your physician about the medications that you are currently taking that gives a deeper level of sleep which makes snoring worse.
Lastly on lifestyle changes, if you smoke, you have higher chances to experience snoring. Since smoking irritates the membrane in the throat and nose that block the airway which causes you to snore. Though quitting smoking may seem easy as it sounds, it brings instant and quick snoring relief.
- Bedtime Remedies: A simple change in your sleep position can decrease snoring. Elevate the head of your bed or you can use pillows that are specifically designed for preventing snoring. This eases breathing, which encourages the tongue and jaw to move forward.
Also, be mindful of what you are eating before bedtime. Research suggests that having a large meal or eating certain foods like soy milk or dairy before bedtime can make snoring worse.
Dry air worsens snoring as it irritates the membranes in the throat and nose. Keeping your bedroom air moist is a must and having a humidifier can help.
You can also try an anti-snoring device. It helps by opening your airway by bringing your lower jaw and tongue forward during sleep. Don’t forget also to have anti-bacterial mouthpiece cleaner to make sure that is always clean and germfree.
And finally, on bedtime remedies, do not forget to sleep on your side and not on your back!
- Throat Exercises: Throat exercises strengthen the upper respiratory tract muscles which decrease snoring. Researches and studies have shown that by simply curling the tongue and by pronouncing specific vowel sounds can help with snoring. Here are some of the throat exercises that you can try:
- Repeating each vowel out loud for three minutes a few times a day.
- Placing the tip of the tongue behind the top front teeth while sliding the tongue. Do this at least for three minutes per day.
- Closing the mouth and pursing the lips while holding it for 30 seconds.
- For a great and fun throat exercise. Just sing! Just spend time singing as this increases muscle control in the soft palate and throat which reduces snoring.
Though there are plenty of techniques that are proven and backed up by research, putting a stop to your snoring still requires patience and your willingness to try and experiment with different self-help strategies that will work for you.