Snoring is the loud sound that is caused due to the reduced airflow when you are asleep. Factors such as age, nasal anatomy, etcetera cause snoring. However, certain lifestyle factors also affect the magnitude of your snoring. The following blog lists a few lifestyle changes that you can implement, and they might be your solution to snoring.
Lifestyle Changes To Help You Stop Snoring
Snoring is greatly affected by weight. Fat tissues and muscles layer the walls of our throat where the air flows. When your body weight increases beyond your optimal weight, fatty tissues are added to the back of your throat. The extra fatty tissues make your air passage narrower, thus, causing you to snore. Being overweight or obese, then losing weight might be the snoring solution for you.
Dieting is another controllable variable that contributes to your snoring. Your last meal plays a vital role in your sleep. Eating a large meal right before bed or consuming certain foods such as dairy or soymilk could also lead to snoring.
Eating three hours before you sleep is an excellent way to ensure that you do not snore because of what you have eaten. If you are someone who is overweight, then maintain a lower calorie diet could help you lose weight, thus aiding you with snoring.
There are two ways that exercising can work as a solution to snoring. Exercise helps with weight loss and muscle toning. By burning your calories through exercising, you can lose your weight efficiently that could often help you stop snoring. Activities that focus on burning calories, such as aerobics and cardio, are great ways to lose weight.
Apart from losing weight, exercising also works as a way to tone your muscles. By shedding fat and toning your muscles, the fat present in your throat dissipates, and your air passage becomes wider. Widened air passage could lead to less snoring. You could also exercise specific muscle in the throat to further expand your air passage by toning the muscles. Here are a few throat exercises that you could help you prevent snoring.
- Repeating vowels out loud a few times a day exercises your throat and tones the muscles.
- Open your mouth wide.
- Move your jaw to the right.
- Hold that position for 30 seconds.
- Move your jaw to the left.
- Hold that position for 30 seconds.
- Repeat this a few times.
- Singing is a great way to learn to control your throat muscles. Sing your favourite song out loud a few times, and it could help you stop snoring.
If you are someone who smokes, then the chances of you snoring are high. When you inhale, the smoke that enters your nose and irritates the membrane that is present in your nose and throat. Due to the irritation, the body narrows the airflow to regulate foreign substances causing you to snore.
Quitting smoking could be hard; however, it could be the snoring solution for you. Quitting smoking also has many benefits apart from snoring, your breath will smell better, and your risk of heart diseases diminish.
Alcohol, sleeping pills, and other sedatives, when consumed relax your throat muscles which hinders your breathing. Due to poor breathing and airflow, your body starts to snore. Avoiding alcohol before bed could help you stop snoring and provide you with better sleep.
Over-the-counter medications that target deeper sleep also cause you to snore. Asking your doctor the give you an alternative medicine could help you stop snoring.
Overall snoring is an irritating sound that hinders your sleep. Research has shown that poor sleep causes an unproductive day. Many of us also fall prey to anxiety and stress due to lack of sleep, and if you’re losing sleep due to snoring, implementing these lifestyle changes could help you stop snoring. Sleep is essential as it rests your mind and repairs your body. Finding a solution to your snoring can significantly improve your overall wellness.