The nightmare called snoring happens from the vibration of nasal tissues when the air path gets blocked during sleep, causing hindrance in breathing. The disgusting sound ruins the sleep of others, causing serious embarrassment for the person who snores. But with some little changes in lifestyle, snoring can be under control.
The utter disgust caused by snoring can ruin the peace in your family. But don’t fret. Snoring is a problem which has a strong connection with lifestyle and can be controlled with some changes in your habits. Below we discuss what you need to do to reduce snoring.
Avoid Junk Food and Sedentary Lifestyle:
Obesity is an important factor while considering the reasons behind snoring. If there are fatty tissues in the neck and chin area, it hinders the path of air during sleep, eventually causing snoring. So, it is important to control your body weight by exercise and a healthy diet regime. If you are having a lot of calories every day and doing no workout, you must change those habits immediately.
It will be an utter redundancy to say that smoking has seriously bad effects on the respiratory path. The nose and throat tissues are swelled up and irritated by the nicotine smokes. So, if a person snores heavily, he/ she must quit or at least control smoking. If one cannot do it by self-will, there are various supportive methods to get rid of the nicotine habit.
Change the Posture:
It has been observed that the sleeping posture plays a great part in snoring problem. While sleeping on the back, the airways have more chances of getting blocked, resulting into vehement snores. Sleeping by the sides can prevent this to a great extent. So, when the problem of snoring is vigorous, it is advised to sleep on the sides to minimize blockage in the air path.
No Alcohol before Sleep:
Just like nicotine, alcohol should also be taken into account while addressing the problem of snoring. Alcohol or any kind of sedative relaxes the muscles and tissues, which can block the respiratory track. So, it is highly advisable to avoid alcohol or sedatives before bedtime. This habit can effectively reduce snoring, according to studies. If you cannot avoid it, make sure you do not drink too much especially right before sleeping.
Keep the Nostrils Clear:
If you are sleeping with dry nostrils, that increases the chance of snoring. Use some nasal spray to keep the breathing path clear during sleep. A number of nasal sprays are available in the market, especially to encounter the snoring issue. You can buy an over-the-counter spray or can ask your physician for better guidance.
With these guidelines, you will be able to manage your snoring and have a better sleep. If snoring persists in a rigorous way, you will surely need to see a doctor. Snoring can be a hint of sleep apnea, which needs sincere medical attention. Never ignore the issue of snoring if it does not go by simple remedies.