Preventing Snoring

October 7th, 2010 | Author: Jana Polow

Some helpful tips for you to prevent from snoring late at night and help you get rid of the problem:

1. The body posture or alignment affects the flow of air into your throat and lungs, such as the person is lying supine or on his back. By simply changing sleeping positions, such as sleeping on the sides, will usually make the snoring go away.

2. The soft tissues at the back of the throat, namely the uvula, palate and tonsils can obstruct the air passage. Children with large tonsils often snore. Overweight individuals or fat people have an extra bulk that covers the neck and blocks the airway, and louder sounds is produced during hours of sleep or snoring. Cure snoring through weight maintenance or weight reduction strategy that will prevent you from getting more fats.

Persevere to develop a healthy diet. Eat low-fat diet and high protein diet, it will help you develop a lean body. You should aim to eat five servings of fresh, frozen or canned fruits and vegetables in your daily diet.

4. Nasal congestion can prevent breathing through your nose and redirects the inhalation through the fatty tissues of your mouth, which will cause snoring. Purchase a nasal spray decongestant to help get rid of secretions and of course heal your allergies instantly. Purchasing meds over the counter is risky. Be very careful about this. OTC products may or may not be safe. Consult your doctor if any problem occured.

5. If your nasal congestion is caused by allergies, get your allergies treated by your doctor.

6. Throat muscles keep the throat open for air to flow freely. Never drink alcoholic beverages 4 hours before you sleep and never eat heavy meals three hours before going to bed. This will give time for throat muscles to relax a bit and not become too relaxes so air flow right in.

7. Antihistamines, sleeping pills and tranquilizers causes muscle relaxation. So avoid this products if you would not like to snore like a pig.

8. Tone up your jaw and throat muscles. Perform simple exercises and give them time to relax. For instance, you can bite a pencil in between your teeth for five minutes or moving it in circular motion.

Have one or two pillows in your head when you sleep. It helps the tongue on its proper place. Sleeping with your head raised may take some of the pressure off the airway, making breathing easier and reducing snoring.

10. If you smoke, quit. Smoking makes the lining of the respiratory mucosa sore. Therefore, the more you puff on cigar, the more you contribute to the irritation or inflammation of the respiratory system. An inflamed throat will easily become obstructed.

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Preventing Snoring

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