So you love everything about your partner.except his or her snoring part? I understand. Even the most patient living creature will draw the line at sleep deprivation especially after a hard day’s work and all you wanted to do is take a good night sleep to be able to re-charge.
Not all snoring is the same and it is important that you get to the very bottom of why you snore so you can find the solution to have a quiet and peaceful sleep.
What is snoring and where does the snoring sound come from?
Snoring is a hoarse sound that occurs when your breathing is partially obstructed while you are sleeping. While sleeping, the muscles of your throat relaxes and tongue falls backward causing it to become narrow and floppy. During inhalation and exhalation while asleep, the walls of the throat begins to shake or vibrate producing a snoring sound.
How to Stop Snoring?
Listed below are the ways on how you can stop your snoring. These includes:
Smoking causes irritation to the membranes of the nose and throat causing blockage of airway.
Avoid Alcohol, Sleeping Pills and Sedatives
Alcohol, sleeping pills and sedatives tend to relax the muscle in the throat and interfere with your breathing.
Shed Some Pounds
Losing some pounds can reduce fatty tissue in the back of your throat which helps in decreasing or even stop your snoring.
Avoid Sleeping on your Back
Gravity tends to cause your tongue and tissue to drop and obstruct your airway when sleeping on your back
Elevate Your Head
Elevating your head at least 4 inches can help push your tongue and jaw to move forward for a clearer passageway of air.
Exercise Your Throat
If there are exercises created to tone your arms, legs and abs, there is also available exercises to tone the muscles of your throat. Tightening these muscles can reduce the floppiness and snoring of an individual. These Throat exercises where proven effective by a Brazilian research team and was also published in the American College of Chest Physicians journal.
Exercise for Snorers Includes:
1. Push the tip of your tongue against the roof of your mouth and slide it backward 20 times
2. Suck your tongue upward against the roof of your mouth 20 times
3. Push the back of your tongue down while keeping the tip touching the inside of your front teeth 20 times
4. Lift your soft palate and uvula 20 times
5. Using your index finger, press your cheek muscle away from your teeth 10 times on each side
6. When you’re eating, bite down, then lift your tongue to the roof of your mouth as you swallow, without tightening your cheek muscles.
Just like with any exercises, if you don’t keep up with them, you don’t get the benefits, Lorenzi-Filho says. “If you go to the gym for 6 months and stop, you will not be fit forever. This also applies to the muscles of the upper airways.” So, snorers, you’re in this for the long haul.
Three-times-a-day nasal irrigation, which is also recommended, is a lot. But it can reduce nasty sicknesses like sinus infections, which are known to contribute to snoring, Shapiro says. Try incorporating the exercises into your regular routine, the study authors write, by doing a set after you brush your teeth or during your evening commute.