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Country: Nigeria
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How to Resolve Snoring, Naturally
June 12, 2011 - 02:51 PM
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Try sleeping on your side -- Giving side-sleeping a go is worth a try, as for some it's an incredibly easy snoring fix, provided you are comfortable in this position and can still get a good night's sleep.
Again, the reason why sleeping on your side instead of your back is recommended is because snoring is often due to lax muscles in your throat and tongue. When you sleep on your back your throat and tongue muscles ease backward in your throat, causing a vibration as you struggle to breathe.
Dental Appliance. There are many dentists who specialize in this and can construct a device that helps to change the opening of your airway so your tongue has enough room and does not collapse and obstruct your airway when you sleep.
Raise the head of your bed -- This simple tip can also help diminish the collapse of your airways. Simply raise the head of your bed about four inches by placing blocks or wedges under your mattress.
Normalize your weight -- Carrying extra weight around your neck can cause your throat to narrow when you lay down, hence the higher risk of snoring if you're overweight. Normalizing your body weight, even by 10 pounds or so, can make a big difference.
Do throat and tongue exercises -- A stronger throat and tongue are less likely to slip backward.
Here's an example of one such exercise: Begin by putting your upper and lower molars together, lightly. Next, open your mouth, focusing on pressing your molars as wide apart as you can, without over stretching. Repeat this ten to twenty times. After about 5 to 10 times you should feel your jaw muscles strengthening, and the back of your mouth opening up.
Use a steam bowl -- Try putting your head over a bowl of hot water and covering it with a towel so you can inhale the steam. Be sure you are careful to avoid getting burned and use pure water that is free of chlorine and other toxins.
When done just before going to bed, this can work wonders to clear out your airways and reduce any swelling in your nasal passages that might be a contributing factor. You should also keep your sleeping environment as clean and dust free as possible if allergies are an issue.
Use nasal strips -- If your problem stems from obstruction in your nasal passageway, using nasal air strips can help increase airflow.
Avoid alcohol -- Alcohol, and other muscle relaxing or sleep aid drugs, will relax your tongue and throat muscles even more, making your snoring worse.
Avoid milk -- Yes, drinking pasteurized milk, especially at night, can also make snoring worse as it leaves a layer of mucus in your mouth and throat, so stick to plain water.
Avoid big meals late in the evening -- Avoid eating a big meal right before bedtime. If your stomach is full it can push up against your diaphragm, further limiting your ability to breathe easy.
Once you've resolved your snoring, you should find that you and your partner sleep much more soundly. If not, try out these 33 sleep aid secrets to further enhance your slumber.
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