The Anti-Snoring Toolkit - Helping You Combat Snoring Easily

Snoring occurs when the nasal and throat airways are obstructed, causing the surrounding tissues to vibrate. Snoring can be caused by a number of factors including poor diet, weight gain, the aging process, sedentary lifestyle, stress, etc.

While snoring can usually be a symptom of a more serious ailment, it can also affect your relationship with your family and loved ones. Therefore, it’s important to follow regulated methods to eliminate snoring once and forever.

Reduce those love handles

Obesity can drastically increase the accumulation of fatty tissue around your throat area, by following a healthy weight loss program, you can shed the extra calories to decrease fat cells around your neck and help ease your airways to breathe better, thus eliminating snoring once and forever.

Follow a fitness program

Adopting a vigorous cardio or weight lifting regime can help tone your muscles and keep you fit. An active lifestyle contributes to optimum sleeping habits, thereby reducing your snoring levels over time. It is a good idea to monitor your fitness habits via a fitness journal and periodically check to evaluate your snoring levels.

Kick the Bud

Smoking has been proven to be one of the leading causes of sleep disorders such as sleep inertia, insomnia, sleep apnea, etc. all of these disorders cause snoring as their symptoms. Quit smoking to improve your overall health as well as clearing your lungs to receive clean and fresh air.

Avoid Alcohol Consumption

If you are an alcoholic or partake in the frequent consumption of liquor, it’s recommended to decrease or completely stop alcohol consumption. Alcohol is a muscle relaxant and can cause your throat tissues and muscles to contract, this can proceed to cause episodes of snoring.

Change your Sleeping Position

If you are someone that prefers sleeping on their back, you might want to opt to sleep on your sides. Sleeping on your back can cause your tongue and muscles to rest on your throat, this, in turn, can cause obstruction to your throat passages and may promote snoring.

A simple way to force your body to sleep on the side is to wrap a tennis ball or body pillow to your back, enabling your body to forcefully shift to your side.

Eliminate Dust Mites

Dust mites encourage allergic reactions causing your nasal airways to relax. This can increase your snoring levels. Also, avoid playing with pets in your bedroom to prevent them from shedding animal dander, an irritant that causes nasal allergies.

Cleaning your pillow covers and bed sheets every two to three months can relieve your snoring condition.

Regular Sleeping Patterns

It goes without saying, if you have a sleep problem, your chances of snoring are high. It’s advisable to stick to the same sleeping pattern daily to keep your biological clock in check. Getting a good night’s rest can improve your chances of decreasing snoring altogether.

Meditate to Improve Lungs

Yoga or meditation can cause a deep sense of relaxation. Incorporating breathing exercises can clear your airways and increase lung capacity for better air flow within your nasal and throat passages. Meditation has also proven to decrease stress levels, which can aid immensely in gaining a good shut-eye every night.

Seek out Anti-Snoring Appliances

There are quite a few devices that help combat snoring either by forcing your head to attain a relaxed position or by oral application.

The chin strap is a popular device recommended by sleep experts to help prevent snoring, the apparatus works by strapping the belt across your head and chin to assist in keeping your mouth closed while you snooze. With your mouth closed, your airways remain clear to eliminate snoring.

The anti-snoring mouthpiece is a device that when inserted into the user’s mouth enables the user’s mandible or jawbone to widen and increase airways, this reduces wind turbulence inside the mouth and allows the user to breathe without restriction.

If none of the above-listed methods have proved to be effective in relieving your snoring condition, then perhaps it’s time to visit a Somnologist or Neurologist to determine the underlying condition. Snoring is a condition that should never be ignored, it could relate to a more serious and undetected sickness that could prove to be fatal if not caught early. 

Danielle Ward