Almost everyone usually snore occasionally and this is nothing to worry about. However, regular snoring can have a disruptive effect on the quality of sleep which may result to daytime fatigue, irritability as well as increased health problems. If your partner likewise stay awake because of snoring, it may lead to challenges in the relationship. Thankfully, sleeping in separate rooms is not the only remedy for snoring. There are several solutions which are effective and would likewise help you and your partner sleep better at night so as to avoid the relationship problems which may arise as a result of snoring.
The Cause Of Snoring
Snoring would occur whenever you are unable to move air freely through your throat and nose when sleeping. This would result to the vibration of surrounding tissues which produce the snoring sound. Snoring is mainly caused as a result of excess nasal and throat tissue which have high tendency to vibrate. The position of your tongue can also prevent the passage of air thereby affecting smooth breathing.
Since there are different reasons why people snore, it is essential to understand the main reason behind your snoring. Once you understand the main reason why you snore, you will be able to find appropriate solution for you. This will prevent snoring and ensure you and your partner has a better sleep.
Below are some natural solutions as well as lifestyle changes which may help in the prevention of snoring:
Change your sleeping position: Elevating your head four inches may ease breathing and also encourage your tongue as well as jaw to move forward. There are pillows that are designed specifically to help with the prevention of snoring so as to ensure your neck muscles are not crimped.
Sleep on your side instead of your back: You can try to attach a tennis ball to the back of a pajama top or T-shirt. Whenever you roll over onto your back, the discomfort of the tennis ball will make you turn back onto your side. You can likewise wedge a pillow which is stuffed with tennis ball behind your back. After some time, sleeping on your side will become a habit and you can do away with the tennis ball. This will help in the prevention of snoring so as to sleep comfortably.
Try an anti-snoring mouth appliance: These devices which look like an athlete’s mouth guard would help open your airway by bringing your lower jaw and your tongue forward when sleeping. While a dentist-made appliance may be expensive, there are cheaper kits which can be done yourself.
Alcohol avoidance: Alcohol usually encourages airway muscles as well as tissues to relax and also collapse during sleep; this would result to a high chance of snoring. You should avoid drinking within 4 hours of bedtime, that’s the time when alcohol is most likely to affect snoring, but the response everyone has differs. However, it is smart to stick to a single glass of beer or wine whenever you partake so as to prevent snoring.
Exercise: Working out reduces snoring partly by helping with the reduction of weight, because being overweight implies that more soft tissue would be around the neck. But physical activity such as exercise would prevent snoring independently of weight loss. This is because a 10-year study found less snoring among women who exercised regularly than among sedentary women. To avoid snoring try Vitalsleep mouthpiece for the best price available.