How to Stop Snoring: Follow Some Easy Tips
Snoring is more than just a nuisance that can disturb sleep of those around the affected, it could also be an indication of more serious problems in the airways or other such as hypertension. Whatever the case, it is always good to consult a specialist to find out the source of the annoying noise and most effective way to combat it. It is very important to know that snoring is not a miracle cure, as is due to a problem with the airflow, you should go to your doctor to assess the situation and determine that your snoring is due, however there are measures you can apply at home to avoid too frequent snoring.
One of the most common bedtime problems, it is a difficulty in breathing during sleep usually caused by some kind of nasal pathology, but what makes hum something so irritating is that not only affects those who have it if not who shares his bed, and sometimes who shares her home. If you constantly hear complaints about how hard it is to sleep with you, so here are some tips for you to know how to stop snoring:
1. Eating way too heavy before bed is one of the main promoters of snoring, if you want to stop snoring or at least significantly reduce the frequency of episodes, avoid eating too heavy and sleep right away. After a good dinner, rest a bit, walk, talk with family and friends and wait a couple of hours before bedtime. Alcohol can worsen snoring by relaxing muscles in the airways. This makes breathing difficult, the effort to do the body to take the air.
2. Exercise is a great ally to decrease snoring, especially swimming because of its wonderful effects on the respiratory processes. if you suffer from obesity may snoring are associated with sleep apnea, so losing weight is a vital tool to decrease and even eliminate them altogether. The heavier you are, the more you need to work hard to breathe. The extra suction and vibration causes swelling in the back of the throat, the uvula and palate, says Barbara Phillips, a professor of pulmonary critical care and sleep medicine at the College of Medicine, University of Kentucky. Lose a few kilos can help reduce some kilos and even combat sleep apnea.
3. Use nasal patch: A stuffy nose can make things worse, being forced to breathe through the mouth. A patch on the bridge of the nose (as used by some athletes) can help open the nasal passages.
4. As for positions to stop snoring you should completely avoid sleeping on your back, do it always sideways. It should also raise a little part where you lay your head with some pillows, this will reduce snoring. Also the dry mouth and nose can cause snoring. A humidifier can help keep the wet room.
5. Sleeping with a ball: If you snore more when you’re back, sew a tennis ball in the middle of the back of your pajamas , so you are forced to turn around and sleep on your side, without waking, says Jacob Teitelbaum specialist.
6. Use a CPAP: According to Medline Plus, CPAP (continuous positive pressure in the airway) is a treatment that delivers slightly pressurized air during the breathing cycle. To find out if you need one, you should seek medical advice.
7. Song: A team of researchers from the University of Exeter in England found that people snore much less after singing for 20 minutes daily for a period of 3 months. This practice can help firm up flabby muscles in the upper airway.
However, again we suggest to visit a specialist if snoring are very strong and constant, these prevent proper rest and proper brain oxygenation due to respiratory problems, which affects your performance and energy during the day, it is also a problem for your partner.