So you like everything about your partner..except turn snoring? I get it. Even most of the living creature patient will draw the line sleep deprivation, especially after a hard day at work and all I wanted to do is have a good night sleep to recharge.
Not all snoring is the same and it is important that you get to the bottom of why you snore so you can find the solution to have a quiet and peaceful sleep.
What is snoring and where the sound of snoring come from?
Snoring is a husky sound that occurs when partially obstructed breathing while sleeping. During sleep, the throat muscles relax and the tongue falls back causing it to narrow and flexible. During inhalation and exhalation during sleep, the walls of the throat starts to shake or vibrate producing a sound of snoring.
How to stop snoring?
Then the ways of how to stop snoring are listed. These include:
Smoking causes irritation of the membranes of the nose and throat, causing blockage of the 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 a few pounds can reduce fatty tissue in the back of the throat, which helps in decreasing or even stop snoring .
♦ Avoid sleeping on your back
Gravity tends to make your tongue and tissue to fall and block the airway during sleep on your back pathways
♦ Elevate your head
Elevating the head at least 4 inches can help push the tongue and jaw to move through a passageway of clearer air.
♦ Exercise your throat
If there are exercises designed to tone your arms, legs and abdominals, there is also available exercises to tone muscles of the throat. Tighten these muscles can reduce sagging and snoring of an individual. These throat exercises, where proven by a research team from Brazil and was also published in the American College of Chest Physicians magazine.
Exercise for snorers includes:
- Push the tip of the tongue on the roof of the mouth. Slide back 20 times.
- suck your tongue to the roof of the mouth 20 times.
- Place the tip of your tongue behind your teeth and push down the back of the tongue 20 times.
- contract the muscle on the back of the throat (uvula) repeatedly for 30 seconds. Move up and down 20 times.
- Using your index finger, press the cheek muscle away from the teeth 10 times each side.
- While eating, lift the tongue on the roof of the mouth while swallowing. Do not tighten the cheek muscles.