Help put snoring to rest with these 5 quit-snoring tips.
Better yet, have you ever woken yourself up with your own snoring and wondering how to stop snoring?
Snoring can cause sleep disturbance for both the snorer and those around them leading to symptoms of excessive daytime sleepiness, reduced mental function, emotional upset and relationship issues.
1. Change your sleep position
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.A body pillow provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference.
2. Prevent mouth opening
If you know that you snore with your mouth open then it can be helpful to keep it closed during sleep by either using specifically designed adhesive tape or mouth guards.
Drinking alcohol relaxes the airway muscles even more than normal causing further airway collapse and a worsening of the snoring. Limit alcohol consumption (for weight loss) and avoid drinking it at least 4 hours before going to bed.
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4. Lose weight if you are overweight
This will help reduce the amount of tissue in the throat that might be causing your snoring.
You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.
5.Try Regular throat and tongue exercises
A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat this 10–15 times, and you will start to feel the back of your mouth opening up.