HOW TO STOP SNORING

Great Minds,
I was with friend, two days ago and in the night it was something else, there was heavy sound, he was snoring loudly. Sleep suddenly disappeared from my eyes, I had to look for ways to distract my attention so I could sleep. It was not funny at all. This and other unpleasant stories about snoring led me to make this research for the way out. This post therefore is the result of it and will there attempt to give insight to the cause of snoring as well as providing the ways to stop it.

Source: Shuttercock

CAUSES OF SNORING
snoring results when the relaxed tissues in your throat vibrate as the air you breathe in rushes past them. Things like your weight, your health, and shape of your mouth can make you more likely to snore. Anything that stops you from breathing through your nose can make you snore such as cold, flu or allergies.

Snoring is viewed extremely uncomfortable and embarrassing. It disrupt your sleep or that of your partner. Snoring can result in divorce when a non snoring partner is not capable of withstanding it any more. It is therefore necessary that a way out be sorted out for a better sleep and good keep up with partners in bed.

REMEDY FOR SNORING

1. WATCH YOUR WEIGHT : You are likely to snore if you are overweight. Losing a few pounds may help to keep it in check

2. AVOID POOR SLEEP HABITS: Practice good sleep hygiene. Poor sleep habits such as working for long hours without enough sleep for instance, means you finally hit the bed overtired. It makes you sleep hard and deep and the muscles become floppier which results in snoring.

3. REDUCE ALCOHOL INTAKE : alcohol like some sleeping drugs can relax your tongue and throat muscles and can make you snore. Reducing and possibly avoiding alcohol and similar beverages intake close to bed time will help to stop snoring.

4. CHANGE YOUR SLEEP POSITION : Sleeping on your back makes the base of your tongue and soft palate collapse to the wall of your throat, causing a vibrating sound when you sleep. Sleeping on your side may help prevent this and stop snoring.

5. CHANGE YOUR PILLOWS: Dusty pillows and allergens in your bedroom can contribute to snoring. Dust from overhead ceiling fans and dust mites accumulate in pillows and can cause allergic reactions that can result in snoring. Put your pillows in the air fluff cycle once every couple of weeks and replace them every six months to keep dust mites and allergens to minimum.

6. OPEN NASAL PASSAGES : If snoring starts in your nose. Keeping nasal passages open can help stop it. It allows air to move through slower. If your nose is clogged or narrowed due to cold or other blockage, the fast moving air is more likely to produce snoring. A hot shower before bed can help keep the nasal passages open. You can rinse your nose with saltwater while showering. A neti pot could also be used to rinse out the nasal passages with saltwater solution.

7. AVOID SLEEPING AND SEDATIVES PILLS: sleeping pills and sedatives can relax the muscles in the throat and and interfere with breathing thereby contributing to snoring. You can talk to your doctor if it seems you must take these pills.

8. STAY WELL HYDRATED: Secretions in your nose and soft palate become sticker when you are dehydrated and could block the passages. Drink plenty fluids especially water to keep well hydrated all time.

In Conclusion, snoring is seen as uncomfortable and embarrassing. Nonetheless, it is easy to overcome it. Simple practices and actions such as changing pillows, watching your weight, avoiding alcohol close to bedtime, staying hydrated and keeping good sleep hygiene can help to stop snoring.

REFERENCES
https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies

https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm

Live sweet and enjoy life

Thank you for reading