Disturbing Sleep, Here are 7 Tips to Stop Snoring

Kapanlagi.com - Snoring is basically a bad habit that often disturbs others and oneself. In fact, when snoring, you will not be aware of it. You only find out that you have this habit after someone tells you.

Snoring is a condition when someone produces a harsh sound while sleeping. This condition is the result of blocked or narrowed airways. In addition, snoring can also be a sign of serious health problems.

If left untreated, this bad habit can also affect the overall quality of sleep. However, before you learn tips to stop snoring, it's good to know the causes of snoring itself, such as nasal congestion, obesity, swollen tonsils, deviated septum, sleeping on your back, lack of sleep, and consuming alcoholic beverages. Well, to make it easier for you to eliminate the habit of snoring, let's directly check out the complete review below.

1. Don't Sleep on Your Back

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Did you know that sleeping on your back is one of the biggest factors that causes snoring? Sleeping on your back relaxes the tongue and the area around the throat, which blocks the flow of oxygen.

To overcome snoring, it is advisable to sleep on your side. This method is considered more effective in eliminating breathing problems. Additionally, you can elevate your head by using two pillows to maintain the perfect side sleeping position.

2. Stay Hydrated

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Before going to bed, make sure your body is well-hydrated by drinking enough water. Sleeping while feeling thirsty can cause the secretion in your nose and throat to become sticky, resulting in snoring. Although it may seem simple, drinking enough water is considered very effective in eliminating snoring during sleep.

3. Mouth and Tongue Exercise

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Furthermore, one way to overcome snoring is by doing mouth and tongue exercises. The method is quite simple, first you just need to push the tip of your tongue towards the roof of your mouth and then slide your tongue backwards.

Secondly, perform the technique of sucking your tongue upwards and press it against the roof of your mouth. Then, press the bottom of your tongue towards the back of your mouth and at the same time make sure the tip of your tongue touches the bottom of your front teeth. Finally, lift your uvula or soft palate while saying the letter A.

4. Change Your Lifestyle

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To avoid snoring during sleep, it is advisable to change your lifestyle by losing weight. Obesity is one of the triggers for snoring. According to a study, the accumulation of fat that obstructs the flow of oxygen to the respiratory system is the main reason why overweight people snore and need to go on a diet. You can change your lifestyle by reducing your food intake and regularly exercising.

5. Stop the Habit of Consuming Alcohol

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As explained above, alcohol becomes one of the triggers for someone to snore while sleeping. Therefore, it is advisable to avoid consuming alcohol, especially excessively, before bed. In addition to consuming alcohol, the habit of smoking can also cause someone to snore.

This is because the toxins in cigarette smoke irritate the airway walls, causing them to swell and block the airflow. To get a good quality sleep, start adopting a healthy lifestyle and quit the habit of consuming alcohol and smoking.

6. Head Support

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Supporting the head while sleeping can be the right solution so that you don't snore while sleeping. You can support your head about 10 centimeters higher to keep your tongue from being pushed back and obstructing the airway, thus helping to open the airway slightly wider.

It is important to note that you should not support your head too high. This will cause your airway to become blocked and you will sleep in a snoring position. Therefore, adjust the height of the head support as comfortably as possible, and choose a pillow that supports the head comfortably.

7. Get Enough Sleep

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The easiest way to overcome snoring is to change your sleep pattern so that you can get quality sleep. Because, if you are tired from heavy activities and lack of sleep, it can be one of the triggers for snoring during sleep. Therefore, try to sleep at least 7-8 hours a day.

Those are a series of tips to eliminate snoring. So, try the above tips to get maximum sleep quality. Hope it's useful.

(kpl/dtm)