You snore terribly in the evening that your partner – even your children – no longer likes to sleep with you. But this must not be your only concern. Snoring brings about daytime fatigue, poor sleep, bad temper and even health conditions. Before things become too late for you, end your snoring. Try to do these things:
Give up smoking
If you are smoking cigarettes, start cutting down on it because it inflames the lining of the throat and the nasal cavity. Soon as the nasal passages become blocked, you may feel difficulty in breathing through the nose. You will then breathe through your mouth, which will make you snore.
Use mouthpiece devices
These are compact plastic devices that are also known as oral devices and dental appliances. They are similar to the mouth guard of athletes. These kinds of tools let you open your airway by bringing your tongue forward as you sleep. Some of these products also work to stop the tongue from falling back to block your windpipe.
Sleep on your side
Resting on your side keeps you from snoring. Sleeping on your back, on the other hand, will let your tongue and chin to relax at the back of your throat thereby obstructing the airway and causing you to snore. To train yourself to sleep on your side, place a ball or any identical object behind your shirt. Every time you try to lay your back in the bed, it will prevent you from doing so. Be sure you lift up your head about four inches for simpler breathing.
Follow a nutritious diet and maintain your weight
The time has come to be watchful of what you eat. Eat healthy foods like fruits, fish and green leafy vegetables. Work on some exercises to shed off excess pounds. Fatty tissue, specifically those around your neck, congests the airway thereby making it tough for the air to flow in and out typically. Try not to eat large meals two hours before going to bed. Likewise, avoid soymilk and other dairy products.
Focus on some throat exercises
Throat workouts may stop you from snoring. As you speak some vowel sounds constantly and coil your tongue, you may make upper respiratory tract muscles stronger that will then cause decreased snoring. Be sure you start slow; you may decide to raise the quantity of sets as you progress.
These throat exercises include saying A-E-I-O-U vowels loudly and repeatedly for at least three minutes every day. One way is to close your mouth and press your lips for 30 seconds. You may also place the tip of your tongue at the back of your upper front teeth. Slide your tongue towards the back for three minutes daily.
Create and adhere to a good sleep pattern
Sleep at the same time every day. This will make it simpler for you to sleep and enhance the quality of your sleep thereby reducing the instances of snoring
Aside from all these tips, you may seek the help of a general physician. He may do initial examination and may give you medical treatments. He may likewise examine your snoring as it may indicate the existence of underlying medical condition, apart from sleep apnea.