Snoring is an unpleasant sound during sleep and sometimes may be an indication of a serious health condition.
If you're a snorer and your partner is complaining about this, it is the right time to find help.
Snoring may be quite embarrassing and may cause sleeplessness for your spouse.
So, it is important to know how to prevent it, here is how you can achieve this.
Sleeping pills can be a big relief for those with sleeping problems.
These pills induce sleep but at the same time encourage snoring, thus your sleep becomes less restful.
Sleeping pills make your muscle to relax hence your nasal passage sags.
The passage becomes narrower and as a result you end up snoring.
If possible you should limit the use of sleeping pills.
If you're pregnant and you snore, you must see your doctor immediately.
Sometimes, women can develop snoring habits in the course of pregnancy.
This is brought about by the surplus pressure on their respiratory systems.
Nevertheless, adequate rest is essential to make sure that your snoring isn't harmful to your pregnancy.
Go for an immediate medical examination to ensure your baby is safe.
Illegal drugs Avoid taking illicit drugs.
Such drugs may greatly trigger snoring.
Marijuana relaxes your nerves just as a sedative but can cause snoring.
Pain killers also have the same effect, while you're awake the relaxation feeling may be alluring, however immediately you drift off you will definitely snore.
On the other hand, nasal strips can help minimize snoring.
These strips are manufactured for the purpose of keeping your nasal passageways open while you're asleep.
This will improve breathing through the nose and prevent snoring via the mouth.
Overweight people especially those with excess fat around the neck region are more susceptible to snoring.
The excess fat tissues adjacent the windpipes of obese individuals aggravate the situation.
You can try to shed off some pounds if you're obese.
Besides feeling energized will improve the quality of your sleep and prevent snoring.
Avoid overeating during bed hours Another way to prevent snoring is eating less a few hours before bedtime.
Huge portions of food just before bedtime will make your stomach full, this pushes the diaphragm up exerting pressure and obstructs your airways.
Constricted flow of air and narrow throat are the primary causes of snoring.
You can prevent this by taking lighter meals during dinner for easy digestion.
You should also limit intense physical activity a couple of hours before your bedtime.
The exhaustion associated with intense workout is detrimental when you are ready for bed.
This may lead to constricted airways which results to snoring.
In addition, you can have a humidifier set up in your bedroom and keep it on every night as you sleep.
A humidifier produces a steady stream of moisturizing and warm vapour.
This leads to moistening of your nasal lining thus allowing your airways to open.
This is a great way of reducing snoring.
Sleeping position One effective way to prevent snoring is to adjust your sleeping position.
Back- sleeping is the major cause of most snoring problems.
This happens when the muscles and tissues on the throat drop when relaxed.
Practice sleeping on your side in order to avoid this and enjoy a peaceful night sleep.
Dairy products Dairy products can be the root cause of your snoring.
If you take dairy products right before bedtime, discontinue for several days and observe the outcome.
Dairy products can produce phlegm in some individuals throat's making them snore frequently during sleep.
You can continue getting 3 servings of nutritious and delicious dairy products all day long, but desist for at least 3 hours prior to bedtime.
4 Ways - How to Live With Snoring 1.
For a start, you can experiment the above home remedies.
However if your spouse snores, you can try sleeping with earphones playing cool music.
2.
Consult a physician.
A snorer can be examined for sleep apnea.
This is a severe condition where the airways become blocked or narrow during sleep, leading to a pause in breathing.
The physician can recommend some treatment options to eliminate or reduce snoring.
3.
Learn how snoring affects your partner.
If you can't sleep because your spouse is snoring, you may be angry or irritated.
Work out issues together to formulate solutions that may help curb snoring effects.
4.
Sleeplessness can lead to irritability, memory loss, daytime sleepiness and reduced concentration.
Reduce these effects by getting regular exercise, eat well and take time to rest.