6 Tips to Help with Snoring
With so many obstacles in our good night’s sleep, snoring can often get ignored as a key indicator of sleep quality and deprivation. Factors such as stress, screen time, insomnia, restless legs syndrome, etc., can lead to snoring and other health problems. Even if you just breathe a bit loudly and don’t suffer from sleep apnea, the issue of snoring negatively puts your health at risk.
Many pieces of research have proved that when we sleep, we often snore and then experience arousal. Arousal is a brief awakening in the brain; once awakened, it goes back to sleep, and the person starts snoring again. Even without sleep apnea, snoring can make your blood pressure rise or fluctuate. It can also lead to heart diseases in the long run.
However, it is always advised to consult a doctor if your snoring is prominent and audible to people sitting far away from you. You can also follow several methods on your own to ease your snoring. If these do not work, please consult a doctor.
6 Ways To Prevent Snoring
As your health and wellness are entirely in your hands, especially in preventing disease, you should know how to protect yourself from snoring. Here’re six ideas to do that:
- Snoring prevention exercises: You must take 7-10 minutes prior to sleeping or just do it in the morning to do this quick workout. Start with pushing the tongue tip upon the roof of your mouth and glide the tongue backward. The back of your tongue must be down against the floor of your mouth, while the tip of your tongue should press the bottom front teeth. Please repeat this 20 times for the best results.
- Sleep On Your Side: Some people snore no matter what position they are in, while sleeping. Some people snore when they lie on their back rather than their side. When you sleep, your throat muscles tend to relax, and your tongue collapses in your throat. This causes breathing issues. The most common solution you can try is to place a large fluffy pillow behind you to prevent yourself from rolling onto your back. Another thing that you can try is to put your head a few inches above your bed to make an inclined headrest position.
- Lose weight: We can’t stress enough how vital shedding extra pounds is for you if you’re overweight. Many people snore as they are overweight. Many researchers claim that the extra fat around your neck can narrow down your airway and cause severe snoring. So, please start working out, and eventually, you’ll be there.
- Stay Hydrated: Water is important for your body, and that’s the solution to many-many health problems. When you are dehydrated during your sleep, the secretions of your nose and the soft palate available inside it become stickier and make it harder for air to pass correctly. You need to drink enough water throughout the day to maintain the moisture of your natural area, and eventually, you will notice that your snoring has reduced.
- Avoid Alcohol Before Bed: Most people experience a high level of snoring when they drink alcohol before sleeping. Alcohol works as a muscle relaxer. It causes your tongue muscles to relax and settle down at the back of your throat, which causes snoring. Thus, when you drink alcohol, it hampers the resting tone of your throat’s end. You should avoid drinking alcohol 4 to 5 hours before you sleep. This can drastically help you.
- Use a humidifier: As per many researches, the environment can be directly responsible for snoring. Dry, humid air triggers snoring because it irritates the membranes in your airways. To curb this, you can use a humidifier or can add peppermint or eucalyptus oil to the water or your pillow covers to clear the sinuses.
You don’t necessarily need to use extraordinary things to help counteract snoring. Just make sure to monitor your sleep, figure the problem for your snoring and pick the remedy that works for you. And, of course, sleep adequately. You can surely try our Sleep Aid capsules which can help you in reducing the snoring level. Try it once, and you won’t be able to leave it.