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Many people are embrassed about how often or loudly they snore. The people that are self conscious about the way they snore, think there is nothing they can do cure some unwanted noise during sleep. This, however, is untrue ; the information provided here can help you reduce or eliminate your snoring .
Tricks to prevent snoring :
Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. You’ll prevent the tissues in your throat from falling into your air passages.
Elevate the head of your bed. An easy way to do it is to place several flat boards under the legs at the top end of the bed. A couple of short lengths of two-by-eights or two-by-tens under each leg should raise the bed enough to do the trick.
Sleep on your side. Of course, there’s no guarantee you’ll stay in that position, but at least start on your side with your arms wrapped around a pillow. There’s a good reason you don’t want to sleep on your back: In that position, your tongue and soft palate rest against the back of your throat, blocking the airway.
Tape your nose open with nasal strips, available at most drugstores. They may look odd, but who’s watching? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They’ll lift and open your nostrils to increase airflow.
Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. (But only gargle—do not swallow.)
Reduce bedroom allergens (dust, pet dander, mold) to alleviate nasal stuffiness by vacuuming floors and drapes. Change sheets and pillowcases often.
Don’t eat a heavy meal or drink alcoholic beverages within three hours of turning in. Both can cause your throat muscles to relax more than normal.
Snoring improves as you shed some weight. Losing 10 percent of your body weightcan help by easing constriction of the upper airway.
Quit smoking. Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion.
Dry air can contribute to snoring. There are lots of ways to do battle with dry air. A humidifier or steam vaporizer in the bedroom can keep your air passages moist; just be sure to clean it regularly, following the manufacturer’s instructions. Another approach: Just before bedtime, fill a bowl with hot water, drape a towel over your head, bend over the bowl so your nose is roughly 15 centimeters from the water, and breathe deeply through your nose for a few minutes.
If you’re regularly taking any kind of medication, talk to your doctor about alternatives.Some drugs can make snoring worse, including sleeping pills and sedatives.
Posted in: BODY CARE
