Onyekachi Onuora
A whole lot of people are plagued with the ‘ailment’ called snoring, therefore it is no surprise that “how can I stop snoring” was the number one on top 10 health searches on Google (2017). Is your snore causing relationship problems? Are you tired of being the joke at dinner? Are you afraid to sleep out because you snore?
Apart from the fact that snoring is embarrassing and irritable, it is also a red flag for serious health problems. (We would get to that later). So if you’re a snorer or you live with someone who snores, how can you stop it? There are anti-snoring devices you can purchase, or, if you’re feeling rich, you can get a somnoplasty (surgical treatment for snoring). But why do those when snoring can be stopped naturally?
Here are some simple lifestyle changes you can adapt to stop snoring.
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Try side-sleeping
Snoring happens when air can’t move freely through your nose and throat causing the surrounding tissues to vibrate. When you sleep on your back, your tongue and throat muscle ease backwards, partially blocking airflow. If you won’t be comfortable side-sleeping, elevate the head of your bed or use extra pillows. Extra.
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Reduce alcohol intake
Alcohol makes the throat muscle relax, and tissue sag. If you need to take alcohol, it should be 4-5 hours before bedtime.
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Lose weight
When you’re overweight you are more likely to snore. So, if you started snoring when you gained some pounds (especially around your neck), weight loss would definitely help. A small weight loss, as little as 8% can make a big difference to snoring.
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Reduce bedroom allergies
Dust, pollen, dried food particles, fabric fibers, whatever it is, eliminate it. Allergies leave you with a stuffy nose causing nasal passages to swell, and restricting airflow.
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Gargle with peppermint mouthwash
If your snoring is caused by a cold or allergies, this would be very effective. Peppermint mouthwash would help shrink the tissues in your throat and nose. Mix a drop of peppermint oil to a glass of cold water. Don’t swallow; gargle.
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Avoid heavy meals for dinner
Just like alcohol, you should have dinner 4-5 hours before bedtime. Digestion process also relaxes the throat and tongue muscle, causing snoring. This is also a very important tip to lose belly fat.
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Quit smoking
Irritants such as nicotine and tar found in cigarette smoke causes the throat to swell, narrowing the airways. Stopping smoking increases your overall health anyways.
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Do tongue and throat exercises
Exercise your throat and tongue muscles. Tight/toned muscles are less likely to collapse when you lie down.
The sooner you address your snoring issues, the better. 75% of those who snore have a condition known as obstructive sleep apnea. The condition causes disrupted breathing during sleep for short periods throughout the night. Contact your doctor if you’re a loud snorer who stops breathing for short periods when you’re asleep. Sleep Apnea is linked to conditions like Diabetes, High blood pressure and Heart disease.
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Curated – @its_onye
