Prevention of Snoring

1. Maintain a healthy lifestyle
Eating well balanced meals, maintaining a regular exercise regimen, and having the right attitude
enhance your well being. Stop smoking and do not consume alcohol or sedative drugs.
2. Sleep on your side
Much of the reason why people snore is positional. Sleeping on your back pulls your tongue back
onto your posterior pharynx. To avoid this, you can place two tennis balls inside your sock. Pin the
sock at back of your pajama top. This way, it will make you so uncomfortable to sleep on your back
that you’ll prefer to sleep on your side.
3. Avoid alcohol and tranquilizers
Alcohol and tranquilizers or sedatives, as it is commonly known, can depress your central nervous
system and relax the muscles of your throat and jaw. So, to avoid disturbing your partner’s sweet
slumber, avoid taking these substances before you sleep.
4. Lose weight
Excess body fat especially around the neck puts pressure on the airway. This causes turbulence to
the outgoing air. The turbulent air causes the soft tissue to flap, which causes the noise during
snoring. Losing weight will surely take off the pressure; however, only when you shed about ten
percent of your total body weight that snoring can be resolved.
5. Get your allergies treated
Chronic respiratory allergies cause snoring because of nasal congestion brought about it. It forces
the person who suffers from it to breathe through their mouth. A nasal decongestant or an
antihistamine before bedtime will surely help.
6. Stop smoking
Smoking irritates the lining of the upper airway, including the nose. This causes nasal congestion,
causing you to snore. Quitting may definitely improve the way you breath thus, helping you to
stop snoring
7. Keep a regular sleeping schedule
Sleep deprivation increases the volume of your snoring. Keeping a regular sleep-wake-cycle will
have your body have an internal clock that will surely help you avoid excessive daytime sleepiness.
8. Elevate your head
Propping yourself with pillows will ease some pressure off your airways, helping you to achieve a
snore-free slumber. Elevating your head would also reduce the pressure off your airways, helping
you breathe easier.
9. Avoid eating a heavy meal before bedtime
A heavy meal may exert pressure on your diaphragm as you lay supine in your bed. This would
make you snore because your diaphragm has to work double time. Having your midnight snack
3-4 hours before sleeping would surely help stop the snoring. At this time, your gut has almost
completed the digestion of food.
10. Do tongue exercises
Tongue training strengthens the muscles of the throat. Tongue exercises, such as sticking out your
tongue repeatedly can help cure snoring. Touch the floor of your mouth with your tongue and
hold it in that position for about 5 second. Repeating the exercise around 15 times for 3 sets is
surely effective.