Around 45 percent of adults will snore occasionally, and although it doesn’t often disturb the person snoring, it can greatly affect other people. Occasional snoring is normal, you might be sleeping in an awkward position, or you may snore when you have had a lot of alcohol to drink. However, there are those people who snore regularly, and it is those people that can suffer serious problems. There are ways that you can help to stop someone from snoring without the use of any medications.
Change Your Sleeping Position
Most people who snore, do so because they are lying on their backs. When you sleep on your back, the tongue and soft palate collapse and cause the airway to become partially obstructed. By trying to change your position, to lay on your side, you can prevent snoring or drastically reduce it. One way is to use a whole-body pillow; it can help you to stay sleeping on your side and support your limbs. Another way is to tape tennis balls into the back of the top you sleep in, it will make it difficult and uncomfortable to sleep on your back.
Your weight doesn’t necessarily mean you will snore or not, in fact, there are many thin people who snore regularly. The only time your weight may become a problem is if you only started snoring after gaining weight. Some people will gain weight around their necks which can exacerbate the collapse of the tongue and palate when asleep. Losing weight may be the only remedy, though it can be a difficult task. You should seek the support of friends and family as well as choosing a diet that works for you. You could start a blog to share your experiences, and use an online banner maker to help others see your progress.
Drinking has many effects on the body, one of them is that it can reduce the resting tone of the muscles in the throat. That and being less active after a drink when asleep can be a cause for snoring. Many people who never snore will do so when they have had alcohol, so if you drink on regular occasions, it could be a factor in your snoring.
Open Up the Nasal Passages
If you suffer from a cold or another virus that leaves your nose feeling blocked, you may notice that you snore. That is because the air has a restricted flow through the nasal passages and therefore it will rush through the nose faster and cause snoring. Taking a hot shower before bed is a good way to open the nasal passages and hopefully prevent snoring. You can also use a saltwater rinse in the shower to rinse out your nose. If these don’t work effectively, you can get nasal strips that will open up the nose and the airway.
Hopefully, with these ideas, you will be able to stop the snoring and then everyone will be able to get a good night’s sleep.