5 Tips to decreasing the amount that you snore at night
By now you have perhaps realized that your snoring might be a source of distress. You may also be feeling like it’s getting out of hand and it is getting in the way of a full night’s slumber. Or possibly your partner is not happy with losing sleep each night because of your nighttime helicon impersonations.
For some reason, you’ve chosen to look for answers, and I am more than thrilled to furnish you with the information you need to take the corrective measures necessary to remedy your problem.
Ways of decreasing snoring
Firstly, it’s essential that you establish likely source for your snoring. The following are the most common causes:
- Sleep posture
- Nasal and sinus issues
- Smoking, medications and alcohol consumption
That said; let’s explore the five tips for decreasing your snoring.
1. Change sleeping positions
Sleeping on your back causes your soft palate and tongue to cave in into your airways thereby resulting in your snoring. Supposing that you’ve difficulty in sustaining a sleeping on your side, try out “The Tennis Ball Trick.” This trick requires you to tie sew, bandage or tape a tennis ball on your back. Just as you turn onto to your back in your sleep, the pressure from the ball causes discomfort forcing you to roll and rest on your side. In a couple of nights, your body will accustom to remain sleeping by its side.
2. Try tongue and throat exercises
This point may seem a little frivolous, but tongue and throat exercise are a proven method of curbing snoring. Throat muscles relax and lose their tone over time. Toughening the throat and tongue muscles aids in reducing the possibility of chronic snoring.
Also, try singing or playing the didgeridoo every day to strengthen the soft palate and throat muscles, to decrease the probability of snoring.
3. Stay well hydrated
Take lots of fluids because secretion from the soft palate and nose become thicker when you are dehydrated, resulting in snoring. We recommend a daily intake of 11 glasses of water for women and 16 glasses for men.
4. Open nasal passages
If you establish that your snoring emanates from the nose, keeping your nasal openings open might help as it enables air to move through at a reduced speed. Picture a narrow pipe with water passing through it; the narrower the channel, the higher the speed of passing water.
Your nasal ducts work the same way. When cold or other causes narrow or clog your nose, passing air produces snoring.
A hot bath before retiring to bed opens the nasal passages, alternatively, rinse your nose using saltwater.
5. Use an anti-snoring mouthpiece
As mentioned earlier, snoring emanates from the soft tissues at the back of the throat when they press and vibrate against each other. Mouthpieces eradicate snoring by mechanically separating the vibrating membranes of the throat and mouth.
Check out these anti-snoring device reviews to help you buy the device that best suits your needs.
Hope this information helped!
SLEEP WELL! 🙂