If snoring is becoming an unwanted presence in your bedroom preventing your bedfellow from getting a good night’s sleep then continue reading.
There are as many professed cures to snoring as there are snorers, so be thoughtful and discerning when choosing the right one for you. Discuss possible remedies with your physician before giving any of them a try. It’s always best to have a second opinion.
There are some suggestions to fighting snoring that don’t require a great deal of thought. They have become standards in disease prevention and have been touted by the medical profession for years as sure-fire ways to stay healthy. They also have the ability to specifically help with the problems of snoring.
Regular exercise eliminates fluid retention
Exercise is of tremendous importance to everyone. Keeping fit and vital is essential to good health. Exercise keeps your muscles toned and strong. Moderate exercise on a daily basis can help reduce the buildup of fluids outside the vascular space in the body.
When a person lies down to sleep fluids from other parts of the body system will concentrate in the neck area near the throat. This can cause narrowing of the air passages which, in turn causes snoring. It doesn’t require much fluid to collapse an airway enough for snoring to occur, so daily exercise is prudent.
Specific exercises to tone muscles in the face, throat, tongue and jaw.
There are also exercises specially designed to tone the muscles in the face, throat, tongue and jaw. These exercises tone the muscles in these areas, allowing for an open airway while sleeping and preventing muscles from relaxing.
Start this exercise routine slowly with just one set each. As time progresses add extra sets:
- Start by holding the tip of your tongue right behind your front two teeth. Gently slide the tongue backwards as far as you can. Repeat. Start by doing for one minute and gradually increase the duration up to 3 minutes. Do once a day.
- With your mouth closed, pucker up your lips. Hold in this pursed lip position for 30 seconds.
- Look in the mirror while doing this exercise. Open your mouth so you can see the little glob of flesh (the uvula) hanging down. Try to isolate the muscle at the back of your throat and then contract it. Hold for 30 seconds. You will be able to see the uvula go up and down while contracting the muscle if doing the exercise correctly.
- Say the vowels, a,e,i,o,u, out loud while exaggerating their individual sounds. Do this for three minutes a few times a day.
You will be able to do most of these exercises while doing other things in your daily routine.
Yoga, T’ai Chi and meditation can help too!
Yoga, T’ai Chi and various meditation practices all place focus on breathing. By choosing to involve yourself in theses disciplines (there are others as well) will help you to open your breathing passageways.
Regular practice will slowly strengthen all the muscles involved with breathing and could, in the long, run help you find relief from snoring as well.
Lose weight, quit smoking, and avoid excessive alcohol intake and tranquillizers.
Losing weight is another way to help in the fight against snoring. When you carry extra baggage around the excess weight especially in the neck area puts undue pressure on the airway causing it to partially collapse. Keeping the pounds off will eliminate this threat.
Stop smoking. Smoking severely damages our respiratory system. In turn, it also contributes to snoring habits. Reduce or eliminate the use of alcohol and tranquillizers. Both depress the central nervous system relaxing the muscles of the throat and jaw causing snoring.
Stay off of your back while asleep.
Other methods to stop snoring are more specific to the bed itself or your sleeping position. When retiring at night avoid sleeping on your back. If you can’t do this place a pillow beneath the small of your back.
What this does is keeps the airway open and helps expand the lungs. Ultimately, if possible, sleeping on your side is the preferred position for snorers. Keeping the head of the bed slightly raised will also help the airway stay open when you sleep.
Deal with your allergies
Allergens present in your bedroom may also be contributing factors to snoring. Dust mites congregate on pillows and bedding and can cause an allergic reaction.
Pillows and bedding should be washed regularly and replaced periodically to stop the allergens that cause snoring. Discourage pets from sleeping on your bed or in the bedroom.
Inhaling animal dander only adds to the many irritants that cause allergies and encourage snoring. Running an air cleaner with a good air filter in your home will help as well. If you suspect an undiagnosed allergy is part of your snoring problem speak to your doctor about being properly tested.
Things to do at bed-time
Regularizing sleep routines can help with snoring.
- Clear out your nasal passages before climbing into bed. Having a stuffy nose at bed-time makes it difficult to inhale and can result in you’re the throat airway passage being sucked closed as you work to get air into your body. A Neti pot (shaped like a tea pot) can work perfectly to clean the nasal passages out when used properly with a saline solution or you may find simple squeeze type bottle filled with a saline solution does the trick.
- A hot shower at bed-time can help to open up and moisturize the airway.
- Use a humidifier to moisten bedroom air
- No eating two hours prior to bed-time.
- Avoid caffeine, especially in the evening.
- Go to sleep on your side
Drink plenty of water.
Finally remember to remain hydrated at all time. When a person is dehydrated the secretions in the nose and the soft palate become stickier. This again encourages more snoring. By drinking plenty of fluids every day the system will stay hydrated and your bed partner will hear less of your snoring during the night.
Employing any of the above mentioned suggestions will be a step in the right direction. Use your common sense and make the changes that will reduce the snoring in your life.