Be careful not to snore during these lifestyle changes

Highlight:

  • Snoring occurs when the respiratory system is obstructed.
  • Other causes and some lifestyle changes that can help prevent snoring.

Snoring occurs when there is some type of obstruction in the respiratory process during sleep. Often times, lack of sleep is caused by people who are next to a snorer. However, snoring can be effectively treated with some lifestyle changes.

This is not dangerous nor does it indicate any health problems. In fact, everyone snores at some point. But some people have the problem of chronic snoring. There are several products on the market today, including anti-snoring pillows that claim to prevent snoring. Snoring can be controlled by making some lifestyle changes before seeking the help of such products. Simple lifestyle changes, such as losing weight and avoiding alcohol, can reduce the severity of the condition.

Causes of snoring

During sleep, the entire body, including the muscles, moves to rest. In this condition, snoring is caused by obstructions in the airways. Other causes can lead to snoring.

Alcohol

Drinking too much alcohol before bed can lead to snoring. This can cause airway obstructions.

The structure of the mouth

A longer palate will obstruct the airway and make snoring worse. It is common in people with a soft, thick and low palate and obesity. This will narrow the airways and increase the vibration. Improper separation between the nostrils can also cause snoring.

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Sleeping position

The way you sleep determines the amount of air you breathe. As more air enters the body and narrows the airways, lying down and sleeping can cause loud snoring. Also, lying flat can cause the lower part of the tongue and soft palate to sink into the back wall of the throat. It makes a vibrating sound when it interacts with the air while you sleep. This is how snoring occurs

This is all you need to do to stop snoring.

Easy remedies to get rid of snoring

The idea behind these quick fixes is to reduce the amount of dust and other common ailments that enter the body, thereby eliminating snoring. Of course, the first step to preventing snoring is not letting your dog or any other pet sleep in your bed. Allergies to animal fur can lead to chronic snoring. Experts suggest that you clean the pillow before bed and change the pillow every six months. Here are other tips to help reduce your snoring.

Stay well hydrated

Drinking water and drinks softens nasal secretions. This will reduce the risk of snoring. According to the Institute of Medicine, women who drink 11 glasses of water a day are less likely to develop snoring. This also applies to men who drink 16 glasses of water.

Avoid alcohol

Experts recommend stopping drinking four to five hours before bedtime. Alcohol can affect the muscles in the back of the throat and make snoring worse. Heavy alcohol use can affect your sleep and cause fatigue. This will weaken your throat muscles, which can lead to snoring and sleep apnea that interferes with sleep.

Change your sleeping position

As mentioned above, lying on your back can make you snore more, while lying on one side effectively prevents snoring. But the problem is that sleep does not allow a person to control their movements. To lie down and sleep, you can start using a body pillow. It supports not only the head but the whole body. Lie on your back with your head slightly raised while sleeping. This will reduce the amount of air entering your body and reduce the risk of snoring. However, this can increase the risk of neck pain.

Lose weight

Although many people say that snoring has nothing to do with body weight, it is not true. Fat people are more likely to snore than slim people. This is because obese people have excess fat in the neck, which compresses the internal diameter of the throat. This prevents the smooth flow of air in and out of the body. Therefore, it can cause snoring. Weight loss will be followed by constant fatigue and tiredness.

Use a humidifier

The dry air in your room will dry out your throat and nose. Regulates air circulation and causes vibrations in the cells of the throat. When dry air irritates your nose and throat, snoring increases. If you or your partner are at risk of snoring, use a humidifier to keep the room moist.

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