By Lizzie Weakley
Nearly half of the adult population snores while sleeping. This involuntary breathing condition can at the least disrupt the sleep of others and at the worst can lead to more serious problems. In fact, around three-quarters of all snoring is related to sleep apnea, which itself has been linked to a number of disorders, including heart disease. However, there are four simple remedies that may help reduce your snoring.
Sleep on Your Side
Sleeping on your back can create a vibration in the back of the throat that leads to snoring. Sleeping on your side will reduce the underlying vibration. Those who have difficulty sleeping on their sides should consider a full-length pillow to provide the support that will eliminate these problems. A homemade method of keeping you on your side at night is to tape a tennis ball to your sleeping garment that will wake you up as soon as you turn onto your back.
Use Clean Pillows
Although pillows can make sleeping more comfortable, they also accumulate dust and tiny mites that can cause the type of allergic reactions that can in turn lead to snoring. Put your pillows through an air fluff drying cycle every couple of weeks and obtain new pillows about every six months. It is also important to keep pets off your pillows and elsewhere on your bed in order to protect against the allergens that animals often carry.
Keep in Good Physical Condition
Fat deposits around the neck can squeeze the throat, increasing the chance that it will generate snoring at night. Although thin people also snore, those who start doing it after they gain weight can probably assume that the problem is related to their obesity. There are many reasons to maintain a healthy weight, one of which is the elimination of snoring.
Maintain Good Health Habits
Alcohol and sedative drugs can physically affect the muscles in the back of your throat and increase the likelihood of snoring, and their consumption should be limited. Alternatively, the proper consumption of water during the day can reduce the dryness in the throat that can lead to snoring. In order to assure proper hydration, women should drink at least a dozen glasses of water every day and men no less than 16 glasses. Simple remedies can in some cases eliminate or at least reduce snoring. In cases that are prolonged or intense, however, you should consider seeking medical advice from a professional like those at Able Dental Group.
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