These Are The Best Ways That Can Help Prevent Snoring

By: Padmapreetham Mahalingam

People do snore occasionally and there is nothing to worry about it. Snoring is caused by the flow of air across the muscle in the mouth and throat while sleeping.

When your muscles are relaxing, they would subside back into the throat, thereby obstructing the airway.

Snoring happens because you are not able to freely move the air into and out of your nose as well as the throat during your sleep.

Everyone is susceptible to snoring and everyone does it at one point or the other. And if you constantly snore at night, there is a chance of it affecting the quality of your sleep.

Snoring caused by a blockage of air passage can lead to fatigue and serious health problems. Nearly 70% of people who snore have obstructive sleep apnoea; and this could later make them run the risk of developing a heart disease.

how to prevent snoring

Some people snore more often than the others and the fact is, it does impact sleep. Even snoring can cause physical problems, especially since the one who sleeps next to you cannot snooze as a result of your snores. 

Also Read: How To Sleep Well Without Snoring.

What are the conditions for snoring? Sometimes sleeping on your back would force your tongue to the back of the mouth, pushing the uvula into vibration.

Snoring can happen if you use a pillow that is too large and move your head forward, which constricts your throat.

Even smoking or taking sleeping pills or any medication with sedatives can irritate the throat, thereby giving rise to snoring.

Even overweight people are likely to snore because of the extra fatty tissue compressing the air passages.

So, let's look into some of the easy ways to help prevent snoring.

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Change The Sleep Posture

Sleeping flat on your back will cause the flesh of your throat to relax and this could block the airway by causing a vibrating sound while sleeping. Try to change your sleeping position to that one position where you don't snore.

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Keep An Elevated Pillow

Hugging a pillow can prevent snoring, as you won't be stationed in one position and sleeping on your side will make you wrap your arms around a pillow.

If that doesn't help, you can try another trick by elevating the head of your bed by placing several flat boards under the legs which is at the top end of the bed.
This can open the nasal passages and may prevent snoring. Elevating your head can open up the airways and will make your breathing much easier.

You can even buy a pillow that is thick or try to get multiple pillows. It is important that you adjust the height.

Using pillows will keep you poised comfortably to sleep sideways. Pillows will elevate your upper body and align your spine; and thus it keeps your airways fully open.

If none of these methods help, then sew a little pocket on the back of your pajama and try to keep a tennis ball inside it. The tennis ball will prod you to sleep on your side than to sleeping on your back.

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You Must Aim At Reducing Weight

Snoring is a sound of air turbulence happening in the back of the throat which is caused by narrowing of the airway. It is definitely a sign of a sleep disorder that is caused if a person is overweight.

The air turbulence caused in the throat by the tapering of the airway is due to neck fat. Being overweight can heighten snoring. Shedding weight will do away with your snoring.

If you are overweight, then your entire body puts on pounds, which also includes your neck (throat). This does block your airway causing you to snore.

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Cardamom

If you have the habit of snoring, you need to take necessary steps to battle this inveterate problem. There is an array of stop-snoring devices available to prevent this condition. However, if you are looking for home remedies that can be effective in reducing this, then try having cardamom water.

Cardamom is a decongestant that is effective for opening up the blocked nasal passage. It will help compress heavy snoring. Macerate cardamom seeds and make it into a powder form. Take 1 tbsp of cardamom powder and then add it into a glass of warm water. Mix it well. Try to drink this water before you hit the bed.

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Turmeric And Milk

Turmeric has antibiotic and antiseptic properties that will help to reduce snoring. Take 2 dessert spoonfuls of turmeric and mix it in one cup of milk. Drinking this every day will help you to treat snoring. Try to drink it every night before you go to bed.

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Exercise

You may think snoring is a problem and it is hard to overcome. However, in most cases, this isn't true. There are several options to rein in on snoring. Firstly, stick your tongue out and then pull it back in. This exercise may sound silly but in reality this helps to strengthen your tongue muscles.

Now extend your tongue and point the tip towards the left and then right. Try to hit all the four points on the compass while doing this exercise. This exercise can tone your tongue muscles as well as gradually reduce your snoring episodes.

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Keep Your Nasal Passages Clear

Try to keep your nasal passages clean, so that it allows you to breathe in through your nose rather than your mouth. If an allergy is blocking your nose, you can opt for antihistamine tablets or buy a nasal spray.

To bring down this condition, make sure to reduce the bedroom allergens (dust or pets, vacuuming, floor and dirty drapes), so as to assuage nasal stuffiness. Change sheets and pillowcases at least once in two days.

Read more about: snoring, prevention, home remedies
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