Many people unknowingly snore in their sleep. Snoring is a sound produced by vibrating parts of the respiratory system. This vibration is caused by an obstruction of the airway during sleep. Those who hear snoring can easily be annoyed by it, and those who do snore can be at risk for sleep apnea. Snoring should be stopped immediately and this article provides tips on how to stop it.
If you have a snoring problem, avoid sleeping on your back. This position makes snoring more likely because of the way the soft palate and base of the tongue rest at the back of your mouth. Instead, sleep on your side. You are less likely to snore in this position and your quality of sleep will likely improve.
A way to avoid the snoring that comes with extremely deep sleep is to develop and keep a steady sleep routine. If your body is accustomed to resting at a certain time, that sleep will be calmer, and you’ll snore less. Getting a regular 8 hours a night, at the same time each night, will make sleeping more beneficial (and quieter for those around you).
Drinking alcohol too close to bedtime can result in snoring. This happens because alcohol tends to relax the throat muscles, which leads to tightened airways. As a result, snoring is more likely to occur. The best way to avoid snoring due to alcohol consumption is to stop drinking spirits at least 5 to 6 hours before bedtime.
Not eating a large meal close to bedtime is one of the best ways to prevent snoring. When your stomach is too full, it can makes it’s way up to your diaphragm, thus, limiting your breathing and causing snoring. Stick with big meals at dinnertime and have a light snack instead before bed.
If allergies or other conditions are causing congestion, you are more prone to snoring. Congestion causes nasal passages and airways to become constricted, which can block air and result in snoring. One way to fight this is, to take decongestant medicine before going to bed so you can get more of a relaxing night of sleep.
Avoid snoring by staying away from food that is high in carbs, especially late in the day. Foods like pizza, cake, and cookies can fill up your stomach and cause it to push on your diaphragm. This will squeeze your air passages, making it harder for air to get through — and causing you to snore.
If you want to stop snoring, you may want to sign up for a sleep analysis. This kind of evaluation will show you which factors are causing you to snore. It could be that your tongue is in the wrong position, or you might just have a lot of nasal tissue that vibrates when you sleep, causing noise. This evaluation will help you figure out the next step.
As stated before, many people snore during sleep without knowing it. The sound is produced by internal vibrations caused by airway obstruction. It can be annoying, as well as a sign of a future health problem called sleep apnea. Upon finding out that you snore, it is best to attempt to stop it, which can be easy if you use the tips from this article.