Everyone, at some point in their life, has snored, whether it is due to having a cold or sleeping in a bad position. But if snoring becomes repetitive and very frequent, you should find a solution quickly because it can affect the sleep of those around you or even yourself. You cannot rest peacefully since there can be times when you wake yourself up from your own snores.
What causes snoring?
There are many causes for snoring; however not everyone is affected by the same cause. That’s why they have to be identified in order to be able to find an effective solution that will immediately end the bothersome snoring.
If you snore with your mouth closed, it could be due to a tongue problem. If you have your mouth open when you snore, it could be due to a throat problem. If you find yourself snoring with your mouth open, the problem may be solved by a simple change in sleeping habits and lifestyle. But if you snore the whole night in any position, it may be due to something more serious that would require a deeper and more specialized treatment.
Changes in Habits to Stop Snoring
There are several lifestyle changes that can be done to stop snoring. For example, if you are overweight, you should try to lose a few kilos, do exercises to tone your abdominals, arms, and the throat, which makes a lot more sense. If you are a smoker, you should stop smoking because cigarettes irritate the mucus membranes, causing the passage of air to be blocked. Avoid drinking alcohol, taking sleeping pills and any other type of sedative, which will be a huge help in stopping snoring.
Try to improve your sleeping positions. Always fall asleep on your side. Try putting something on your back so that if you turn while you are asleep, it will be become uncomfortable and you will go back to the position on your side. By doing this, you will definitely snore less.
First and foremost, to stop snoring, the most important thing is to keep your nasal passages very clean so you can breathe without difficulty for the whole night. Avoid having the air in your room be very dry.
You can also do several exercises to improve the throat’s tone: repeat the vowels for three minutes a day, placing the tongue on the front teeth and slide it backwards for three minutes; close your mouth and pucker your lips for thirty seconds, with your mouth open contract the muscles of the back part of your throat for thirty seconds. You can increase these exercises little by little and do various repetitions a day to achieve better results.
Try to put these recommendations into practice so that you improve your nights and you can enjoy a true rest and, at the same time, let your spouse rest peacefully. Remember that it’s not normal to snore in any position, whether you’re on your back or on your side. If this is happening to you, you should seek a specialist so that they can evaluate you and advise you on the proper treatment.