Tips On How To Stop Snoring and Avoid Irritating Others
Let’s admit the fact that most people do occasionally snore (or maybe on a regular basis) when asleep. Even if you are not a snorer, there are times where you sleep next to your family members, friends, or even spouse on;y to be interrupted by their loud snores. Most people deny the fact that they snore because it is embarrassing and annoying. one. If you are one of those people who snore, here are some tips to help you stop noring and irritating others when asleep.
Why do People Snore?
According to the National Sleep Foundation, an estimate of 90 million people in America do snore when asleep. A large portion of thiis number consists of the elderly. What could be the cause behind this? It is said that when we sleep, the air we breathe goes through the mouth and nose and all the way to the lungs.
However, if the air passage of air is blocked, it causes the tissues around the soft palate and uvula to vibrate, thus creating an all too familiar and annoying sound we as a snore. You might wonder why people do not snore while awake. Well, it is because the tissues around the throat are usually active when one is awake. This stops the tissues from vibrating and thus, no snoring. However, when asleep, the muscles are relaxed.
What are the common causes of snoring?
There are so many factors as to why people snore. To name but a few, one of the most common cause is their weight. People who are overweight have accumulated fats around their neck. The thicker the neck, the narrower the air passage inside. Also, there are people who inherited snoring genes. However, most people snore due to increased body weight, consuming too much alcohol, and chain smoking.
What Can You Do to Prevent Snoring?
Snoring can be a sign that there is something wrong with your health. Besides, it is good to stop snoring because it is downright embarrassing to interrupt someone’s sleep. So what can we do to prevent it? Here are some of our top tips.
Watch Your Weight
The first thing you need to do to prevent snoring is to watch your weight. You should bear an ideal weight based on your height and age. In order to do that, you must have a healthy diet at all times. We recommend that you stay away from eating processed foods. Instead, consume organic whole foods because they are healthy. Eat more fruits, veggetables, and fish. Limit your meat and carbohydrate intake. Instead of ordering for fast foods, cook your own meals.
Get Rid of Your Vices
You already know that smoking alcohol consumption are some of the causes of snoring. So why don’t you get rid of them? Please do so soonest. Of course, we are not saying that you go cold turkey on them; a gradual withdrawal will do. Keep in mind that liquors have a negative effect on your metabolism as well as your health. Moreover, smoking is detrimental to your lungs. It is good to get rid of these vices as they only thing they do jeopardize your health and your sleep!
Change Your Sleeping Position and Change Your Pillow Regularly
Sometimes, the reason behind your snoring is your sleeping position. So, be sure to change that occasionally. Remember that sleeping on your back without any pillow makes you to snore. Therefore, ensure you have a pillow under your head to prevent snoring. If you are allergic, you should clean pillows regularly and change them every six months to keep allergens away.
Keep Yourself Hydrated
Hydration is incredibly important to your health and wellbeing. But did you know that hydration also helps to prevent snoring? If you’re dehydrated, the tissues around your throat will secrete more fluids in order to keep it moist. This can irritate your nose and soft palate, which can cause snoring.
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