Stop snoring
The problem of snoring not only affects the life of the person who is undergoing it, but their family members too. In some case, family members are the ones who have to bear the maximum brunt as they are not able to sleep peacefully. The main causes of snoring are sleeping on back, nasal blockage, excessive body weight, breathing from the mouth, etc. In order to stop snoring, you need to treat these underlying causes. The following tips may help you — and your family — sleep more peacefully:
- Sleep on your side. You’re more likely to snore if you’re lying on your back, and sleeping on your stomach is stressful on your neck.
- Try cutting down on drinking and smoking as both these activities are often the culprits of snoring.
- Elevate your head. Sleeping with your head raised may take some of the pressure off of the airway, making breathing easier. Raise the head of the bed by putting blocks under the bed posts, or prop up your upper body (not just your head, which can actually inhibit breathing) with pillows.
- Those who breathe through their mouth often end up snoring. So, developing the habit of breathing through the nose is highly recommended.
- Do not have heavy meals within the three hours, before going to sleep.
- Try not to take sedatives and antihistamines just before going to bed.
- Get plenty of sleep. Go to bed and get up at the same time each day.
- Try to exercise on a regular basis. A healthy lifestyle helps in reducing the problem of snoring.
- If a blocked nose is your problem, try using inhalers and nasal drops. At the same time, avoid dairy products like milk, butter, cheese and cream, since they increase the production of mucus.
- Don’t do too strenuous work before going to bed. If you are overtired, you tend to get a disturbed sleep and end up snoring much more.
- Lose weight. Excess body weight, especially around the neck, puts pressure on the airway, causing it to partially collapse.
- Get your allergies treated. Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep. Taking an antihistamine just before bedtime may help. If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier.
Pleasant dreams!