Tips to Stop Snoring
Before going to sleep, don’t take alcoholic beverages, tranquilizers, sleeping drugs or antihistamines, as they cause the muscles to relax, restraining the air passage way. It also helps to avoid the dairy foods as they can cause the mucus build-up just before going to the bed. Avoid sleeping on the back, and sleeping on the side can help stop snoring. Keep some tennis balls in the back of your shirt as it will stop you from shifting to your back while sleeping. Eat a teaspoon of honey beforehand sleeping, and try to follow a steady sleep routine.
To stop snoring, do not eat a big meal just before bed time, as full stomach will push up on the diaphragm and limit the breathing passage ways. It also helps to avoid eating rich foods such as cookies, cakes, pizza, and sweets. To stop snoring, sleep on the firmer pillow as soft pillow encourages the throat muscle to relax, making the air passages narrow. Inhaling steam before going to bed, or sleeping in the room with humidifier also helps stop snoring.
Nasal strips open the nostrils, and help more air to come in and reduce snoring. If you smoke, avoid doing so right before going to bed as smoke can cause swelling and inflammation of the throat. There are numerous anti-snoring nasal sprays and anti-snoring pills that aid you stop snoring. Sleep genie is a new product that helps sleepers to support their jaw while sleeping, and eliminates snoring.
Performing regular exercises of tongue and throat muscles can also help stop snoring. There are many books, videos, and online information available that diagrammatically explain the correct procedure. With age, the muscles get weaker, and these simple workouts can make a great difference.
If snoring is adversely affecting your sleep, consult a medical professional. In severe cases, there might be a need of surgery to stop snoring, and is prescribed by the otolaryngologist after a thorough examination of mouth, nose, throat, neck, and palate.
If you are suffering from snoring, you are not only compromising on your own quality of sleepy, but you might be causing problem to your other family members as well. Getting timely help can progress your sleep, and hence your quality of life.