7 Ways to Reduce Snoring While Sleeping

If you are a snorer, then you have remained the butt of all jokes in the family for the longest time and you may have thought that is the only downside of snoring. However, you’ll be surprised to know that snoring has much graver consequences. Snoring, unfortunately, can affect your health, particularly your heart.

A snoring partner not only forces his or her partner to stay up all night, but this condition also comes with severe health implications. More than 70 percent of the people who are snorers have Obstructive Sleep Apnea that occurs when breathing is disrupted when a person is asleep. This can lead to a heart ailment, strokes, and many other conditions.

You may have tried many-a-times to stop snoring just thinking that it is frustrating and embarrassing. To help you further with it here are some tips that will help you to stop snoring as you sleep. Just read on.

• If You Are Overweight Lose Weight – One of the very best tips that you can start with is to lose weight. Snoring, due to being overweight, is a dangerous and vicious cycle that you should get rid of. When you carry excess weight in your body, the fatty tissue, along with a poor muscle tone, can be the cause of snoring. Therefore, losing weight will help to decrease the number of tissues that can lead to your snoring.

Even if you may be living quite a busy lifestyle, there are many ways for you to lost weight, such as the following:

• • Decreasing the overall intake of calories and switching to more healthy foods
  • Workout daily
  • Consult with your nutritionist and doctor for assistance
  • Avoid powdered fruit juice and other sugary drinks
  • Never skip out on breakfast since this will only make you eat more during the rest of the day

When working out, you don’t even have to hit the gym every day, especially if your schedule just doesn’t permit it. Taking that extra step to have at least half an hour of physical activity in a day is more than enough to give you that kick-start towards a healthier lifestyle.

• Sleep on the Side – The tongue sometimes reaches the back of the throat if you sleep on the back. This blocks the airflow through the throat. Sleeping on your side can prove to be quite beneficial in this case as it allows the air to free flow and consequently your snoring is either reduced or completely stopped.

• Avoid Alcohol Prior to Going to Bed – While alcohol can induce sleep and make you feel sleepy, it often wakes you up prematurely by interrupting your sleep cycle or for the need to urinating. It is quite a forbidden idea to drink before sleeping and for the snorers, this one is a complete no-no. This is primarily because your throat muscles are relaxed when you drink alcohol, and you start snoring because of that.

• Steer Clear of Certain Medications – The sedatives, sleeping pills, and the muscle relaxants are some of the medications that can make the muscles that keep the airways open to slack. This can lead to snoring and so it is best to avoid such medications.

• Open Your Nose– You should keep the nasal passages clear. Neti pots and steam inhalation with aromatherapy can loosen the mucus and can clear the passages of the nose. The airflow is boosted because of this as the nostrils are all opened up now. The nasal strips and nasal dilators are also said to do the same and have to be proven beneficial for the snorers.

• Raise the Head Up a Bit – Elevating the head on the bed by even 4 inches can help you sleep better by keeping the nasal cavities open. Thankfully, there are many sleeping tools and gadgets in the market that can help you achieve this. For instance, a self-inflating sleeping pad gives you the quality of sleep, but it must have the right measurements in accordance with your body.

• Stay Well-Hydrated – When you’re dehydrated, the secretion in your soft palate and the nose gets stickier. This can lead to more snoring. So, you should drink as many fluids as possible. According to research men require about 16 cups of water from all foods and drinks while women need around 11 cups.

Snoring is a sleep disorder that affects many people. This is fine if you live and sleep alone. But, if you’re with someone, your snoring can become an embarrassing nuisance to those around you.

Apart from disrupting the quality of your sleep, you also don’t want to be the reason why those around you won’t be able to sleep well. The above are some of the things that you keep in mind and follow as suggested by the reputed sleep apnea doctor in order to stop snoring. Through these tips, you can now grab a good night’s sleep so that you wake up feeling fresh and healthy. Not only does your sleep quality improve, but one way or another, your health becomes better as well. A good night’s sleep every night is needed for you to maintain a healthy body.