Getting a good night’s sleep is important for a mental and physical health of a being. Yet millions of people do not get enough sleep and many suffer from sleep problems.
And if snoring occurs during sleep it can be a nuisance for your partner or anyone near by.
In fact, snoring is a natural occurring phenomenon due to the relaxed state of the throat which moves during sleep. But if it severs , it can disrupt sleep patterns thus causing insomnia and sleep apnea.
According to the American Sleep Association, approximately 50% adults snore and it usually worsens with age.
So to save yourself from snoring problems, act today by following these simple and effective tips:
1. Lose Weight
Being overweight is not a direct cause of snoring but it certainly helps in reducing it.
This happens because extra fat on face, throat and chest makes it difficult for muscles to work properly.
While sleeping, the extra fat around the muscles keep airways open thus makes it harder for muscles to do their job. The result of this airway leads to snoring.
When you lose weight the fat around your organs disappears, so less pressure will be applied to the airway thereby helping to decrease the obstruction which is causing the snoring sound.
Losing weight also comes with many other benefits and improves the overall quality of life. All it means that there is nothing wrong in getting a fit body.
Yoga is not only about stretching but a larger part of it includes controlled breathing.
The main reason yoga helps in snoring is because of breathing exercises.
In Fact it involves controlled breathing which actually strengthens the muscle around the airway. This extra strength will help to keep them open while sleeping.
Practising yoga proves to be a natural remedy in treating snoring. It is one of the easy and efficient way as results could be highly impressive.
3. Maintain A Healthy Diet
Snoring is often attributed to a person’s diet. Keeping a check on your diet can prevent it to a large extent.
The condition of snoring is characterized by the fatty tissue around the neck which squeezes the airway and thus stops air flowing in and out of the body freely.
Have a healthy diet like honey ginger , tofu, fish, soy milk. Be a little wise while choosing a diet. These foods helps in building strength and immunity.
Avoid smoking and drinking, if not, the condition will become more worse. Infact healthy diet not only includes food but a healthy lifestyle too.
4. Change Your Pillows And Sleeping Position
Allergies in your room and especially on pillow contribute to snoring. The accumulated dust on pillows cause allergic reaction that leads to snoring.
Thus it becomes mandatory to put pillow in the air fluff cycle after several weeks to keep allergens at bay. By allowing pets in bedroom or to sleep on the bed causes to breathe in animal dander.
Even changing a sleeping position can help in reducing snoring. It is recommended to sleep on your side than on your back.
It is because the tongue and soft palate collapse to the back wall of the throat thus causing a vibrating sound during sleep. If snoring continues regardless of the above, it’s
time to consult a doctor.
5. Raise The Head Of Your Bed
Last but not the least is to elevate the head of the bed by four inches to cure snoring.
This simple and effective way takes pressure off the airway to make breathing easier.
Another alternative is to prop your upper body with pillows to allow oxygen to go through airways. This ensures that your airways remains open.
Snoring can be a nuisance and if it keeps your partner awake the whole night
- Author Bio/Credentials
Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. She has been a regular contributor for-https://www.tesco.sg/food-love-stories
Khalid Irfan is a Fitness expert who enjoys spending time in gym. He also enjoys being in the outdoors and exploring new opportunities whenever they arise as well as researching new topics to expand his horizons.