Are you losing precious sleep because you or your partner snore? Check out today’s guest article by Janet Miller. She lists a bunch of ways you can improve your sleep naturally by reducing or eradicating the tendency to snore.
My husband has been a longtime snorer – I used to complain everyday until I finally decided to do some research on how to stop snoring. Here are the 17 best ways to stop snoring I have come across:
Sleep on the Side
Sleeping on your side is one of the best ways to stop snoring naturally. Sleeping in this position prevents the soft palate from relaxing or collapsing at the back of the throat or tongue. One trick that can help you sleep on the side if you are used to sleeping on your back is to sew or attach a tennis ball to the back of your shirt. Since it feels uncomfortable, your body will naturally turn to the side even as you sleep.
Use Firm Pillows
Avoid sleeping on soft pillows but try firm ones instead. Soft pillows tend to constrict the passageway of air and result in your tongue falling at the back of the throat because your head is in a lower position.
Elevate the Head
Pile several pillows behind your head. This way you are elevating your head, opening and clearing the passageway of the air and making breathing much easier.
Set a Sleep Schedule
Some people snore because they have irregular sleeping times. Having too much work and sleeping late exhausts your body, which can result in snoring as your throat becomes more relaxed than normal.
Overweight people tend to have narrower air passageways because their neck tissue and throat have increased in size. Losing weight is an effective way to stop snoring.
Exercise helps you to lose those unwanted pounds. It also helps in maintaining the normal size of your throat and improves your muscle tone.
Smoking irritates your throat and can result to inflammation. A swollen throat narrows the passageway of the air and causes difficulty in breathing.
Avoid Alcohol and Sleeping Medications
The consumption of alcohol or sleeping pills and sedatives trigger your jaw and throat muscles to relax more than normal. These substances can also lead to sleep apnea.
Get a Air Purifier
Another way to stop snoring naturally is to use an air purifier or humidifier. Airborne allergens and contaminants can contribute to your snoring problems. With these units, allergens are trapped or removed making your indoor air cleaner, safer and healthier.
Avoid Dairy Products and Caffeine
Dairy products and caffeine may cause excessive production of mucus, which can lead to a blockage of the air passageway. Try reducing your dairy product and caffeine intake.
Do Tongue Extension Exercises
One way to stop snoring naturally is to practice tongue extension. Doing tongue extension or exercise strengthens the muscles of your tongue and throat. Do this by sticking your tongue as far as it can go, then move it sideways, making sure that it touches the corners of your mouth then, move it up and down. Do this for 15 seconds several times a day.
Have you come across other ways to stop snoring naturally? Please leave a comment below.
About the Author
Janet Miller is a health enthusiast who writes for Air Purifier Reviews, a blog dedicated to providing detailed reviews of air purifiers, humidifiers, evaporative air coolers and related home appliances.