5 tips to help control and prevent snoring
Did you know that the bed partners of snorers get between just 3-5 hours of a sleep a night? Or that air turbulence vibrating the structures in the ‘upper airway’ emits a level of noise that is the equivalent to a pneumatic drill?
It may sound like we’re exaggerating, but Quidblog does not lie. The aforementioned facts and figures come courtesy of the British Snoring & Sleep Apnoea Association and they know a thing or two about the subject.
In addition to estimating that 15 million Brits snore, the society also claim regular snorers are five times more likely to develop hypertension, heart disease, stroke, Type 2 diabetes and high cholesterol than occasional snorers.
While there remains no cure for snoring, there are a number of lifestyle changes which can be implemented by those looking to control it.
Here are our top five tips…
Just a few extra kilos can be the difference between snoring and not, especially if that weight is being carried around the neck area. While lying down fatty tissue squeezes the airway and hinders the free-flowing of air in and out of the mouth. A toned neck area is therefore a fine means of combating snoring. You can further aid the intake of breath by elevating your head when sleeping using thicker or multiple pillows.
Sleep on your side
As strange as it may sound, a simple change in sleeping position could do wonders for snorers. Try sleeping on your side, rather than your back, as gravity-induced drooping of the tongue and soft tissue often obstructs your airway leading to air turbulence.
The dangers of smoking are obviously well documented, so it should come as little surprise that quitting or cutting down on cigarettes is another means of winning the battle against snoring. Cigarette smoke irritates the lining of the nasal cavity and throat which in turn can cause swelling and catarrh. As you might imagine a blocked nose isn’t conducive to breathing easily and can result in snoring due to decreased airflow.
As has been noted already, keeping the nasal passage clear is vital if you’re trying to prevent snoring. Why not try Eucalyptus or olbas oil on your pillow to help stimulate easy-breathing, or if you’re an allergy, make sure you have antihistamine tablets or a nasal spray to hand.
Don’t be too relaxed
Sometimes you can hit the sack just too relaxed! To ensure you don’t snore, it’s best you don’t fall into a deep sleep which sees the muscles in your throat relax too much. Avoid drinking alcohol before bed and do your best to avoid sedatives and sleeping pills. It’s also wise to talk to your doctor about the medicine you’re taking as some encourage a much deeper sleep which could again cause problems.
Do you or someone you live with snore? What tips do you have to prevent the problem? Have any of the above worked for you? Let us know in the comment section.
No related posts.