Does it bother you when your partner snores in the middle of the night? Or maybe it’s the other way around and it’s your snoring that your partner complains of. Snoring is a medical condition that, if left untreated, can cause significant disturbance to your health. Not only is the quantity of your sleep being tested but also the quality of it. Medical studies have found out that lack of sleep can cause mood swings, irritability, poor concentration, and fatigue.
Simply put, snoring is caused by the movement of air through narrowed oral and nasal passageways. When we are breathing in or out, these narrowed openings cause the air to move with more speed and pressure than normal, thus producing vibrations in the soft palate and uvula. These vibrations are then amplified in the oral and nasal cavities, hence producing those loud snoring sounds.
Different methods and strategies are available on how to stop snoring. Sleeping in separate bedrooms may not be the only solution to get a restful slumber.
1. Be fit and healthy. Excess amounts of fatty tissues in the throat and mouth can be caused when you are overweight. This narrows the airways which can increase the vibrations produced leading to louder snoring. Diminish the fats and you are sure to diminish the amount of snoring heard. This can be done by cardiovascular exercise for as few as 30 minutes daily. Combine this with a diet low in carbohydrate and you are soon on the right track to a healthy sleep. Also avoid eating large meals during dinner as it can impede the movement of your diaphragm and can cause breathing problems.
2. Stop the booze and smokes. Aside from causing oral cancer, the multitude of chemicals present in a stick of cigarette can inflame the throat and nose causing compression of the airways. Alcoholic drinks can cause relaxation of the throat muscles so that it loses its tone during sleep. If the tongue also falls back while sleeping, this can cause a significant obstruction in the airways causing more loud snoring sound.
3. Treat those allergies. Having a bad case of the sniffles can cause congestion of the nose and throat, another reason why people who have colds are more likely to snore. Antihistamines can help decongest the airways but should not be taken right before going to sleep because it can also cause the muscles to relax. Sleeping with a humidifier on can also help to diminish snoring caused by congested nasal passages. Another tip is to inhale some steam before going to bed, taking care that you do not burn yourself.
4. Have a regular sleeping routine. Sleeping at the same time each night can have a beneficial effect to stop snoring. Try also to lie on your side so that your tongue will not fall backwards. If unable to do this, try elevating the head of your bed or placing additional firm pillows to elevate your head.
5. If all else fails, seek medical consultation. If the tips enumerated above do not relieve you of your problem, then you should see your physician immediately. Snoring can be a sign of sleep apnea and this condition is a potentially lethal problem. There are many surgical methods available on how to stop snoring but are considered a last resort for this type of problem because it is more risky and expensive.
Discover other effective ways and exercises to help stop snoring. Check out these beginners weight loss exercise programs.