Sleep is something that you look forward to because there’s nothing more soothing than settling in and winding down to recharge after a busy day. However, if you or your partner snore, it can really destroy all your peaceful sleep.
However, snoring is a frustrating nightly experience that can keep your partner awake and prevent them from getting quality sleep and leaving you chronically sleep denied despite the fact how many hours you spend in bed. In addition, it can provoke a lot of health problems which is why it’s no surprise you ask: how do I stop snoring?
Here are some tips that will help you free yourself from snoring instantly.
Lose weight if you are overweight
One of the main cause you snoring is the extra tissue in your throat by reducing those tissues you can get rid of it. To effectively lose weight reduce your overall caloric intake simply by eating smaller portions and more healthy foods. Do regular exercise. You can also go for the Keto diet plan.
Eat Healthy before going to Bed
If you take a heavy meal before going to bed it will dispute your sleep and may also worsen your snoring. For more sound sleep, try to complete your dinner at least 2 hours before bed. If you’re obese, commit to healthier eating and stick strictly with your diet plan. The more you can reduce the unwanted fatty tissue nearby your throat, it will be more painless for you to breathe at night and snore less.
Sleep on your side
Sleeping on your spine sometimes causes the tongue to go on into the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be whatever you want to complete in order to allow air to flow readily and reduce or stop your snoring.
However, there’s a valid reason you don’t sleep on your back is that, in such position, the soft palate and your tongue rest against the back of your oesophagus, hence preventing the airway.
Breathing through your nose
Most of the time you snore when breathing through your mouth while sleeping. Switching to breathing through the nose can just require breaking the habit of mouth breathing, but can help you reduce snoring.
Raise the head while sleeping
An easy and simple way to do this is to set several flat boards under your legs. A pair of short lengths 8 – 10 cm under each leg should raise the bed enough to elevate your head with respect to rest of your body.
Avoid alcohol before going to bed
Alcohol is bad of health and also help your muscles get more relaxed than normal and destroy your peaceful night sleep. And it also encourages the back of your throat to collapse as you breathe, which as a result causes snoring.
Before you lie on the bed treat your head with a double pillow power. Don’t lay flat on your bed. This will prevent the tissues in your throat from falling into your air passages and help you reduce snoring.
Keep room moist
A humidifier or steam vaporiser in the bedroom can continue to keep your air passages moist; simply make sure you completely clean it regularly, following the manufacturer’s guidelines. Another approach: Just before bedtime, then fill a bowl with warm water, then drape a towel on your head, bend on the bowl in order that your nose is about 15 centimeters from the ground, and inhale deeply through your nose for a few minutes.