Snoring occurs when air can’t go freely through the nose and throat during sleep. The tissues vibrate and produce a snoring sound.
Changing Sleeping Posture
Snoring can often be caused by your sleeping position. When you are sleeping on your back you are likely to snore. It makes the base of the tongue and the soft palate to lie at the back wall of the throat. Sleeping on the side is the best position for snoring. It reduces the compression of the airways. You can use tennis ball therapy to improve your sleeping position.
This is done by taping a tennis ball to the back of your pajamas to prevent sleeping on your back. Another hack is by elevating your bed head. It will open up the nasal passage and make breathing easy. Getting specially designed pillows will also help. They promote side sleeping, stopping you from turning when you are sleeping.
Being overweight or out of shape is a major cause of snoring. Poor muscle tone and a lot of weight especially on the area around your neck leads to snoring.
The weight squeezes the internal diameter of the throat making it collapse and trigger vibrations when you are sleeping. According to studies, a reduction in snoring as a result of significant weight loss. For those that lost 16.7 pounds, snoring completely stopped. This is to say that losing weight helps reduce snoring. Practice healthy eating and exercise regularly.
Avoid Alcohol And Sedatives
High consumption of alcohol and sedatives is known to reduce the resting tone of the muscles found in the back of the throat and causes snoring. Alcohol blocks rapid eye movement during sleep making you not have enough sleep time.
Consuming alcohol leads to dry mouth and throat, having a dry mouth can make you snore. For people with sleep apnea disorder, alcohol interrupts the natural breathing cycle and blocks the air passage completely.
There are various exercises to tighten the tissues and strengthen the airway muscles. These exercises involve the mouth, tongue, and throat.
- Singing was proven to prevent snoring.
- Moving your cheeks out by pulling them with your fingers and using mouth muscles pull the finger back in.
- Move the tip of your tongue behind your top front teeth then slide your tongue backward for at least three minutes in a day.
- Move your jaws to the right and hold for 30 seconds, then repeat on the left side.
- Say the vowel loudly (a, e, i, o, u) at least 3minutes in a day.