The amount of sleep you get each night, and the quality of that sleep, affect your overall health, from your mood and appetite to your ability to focus on daily tasks. In fact, not getting enough quality sleep is linked to a number of chronic diseases, including cardiovascular disease, depression, diabetes and obesity.
But what about snoring?
Chronic snoring can be a major nuisance for everyone at close range. Fortunately, there are steps you can take to help stop snoring.
Sleep on your side
It sounds very simple, but sleeping on your side can be an effective way to calm or stop snoring. Sleeping on your back causes the tongue to fall backward, i.e. near the throat, which narrows the airway and partially obstructs the flow of air. Sleeping on the side helps keep your tongue out of the airway, which gives you a calmer sleep.
Use nasal strips or nasal tubes to increase airflow
Nasal strips, available in every pharmacy, help increase airflow by sticking to the bridge of the nose and opening the nasal passages. Internal nasal dilators, also called nasal tubes or cones, sit inside the nose and widen the nostrils. While these devices can be an easy and inexpensive way to stop snoring, they are not effective for those with more serious sleep disorders.
Treat nasal congestion to prevent snoring
If you suffer from allergies, then you definitely suffer from nasal congestion, which leads to snoring because you breathe through your mouth while sleeping instead of your nose, which increases the chance of snoring.
Avoid fatty and greasy foods
Although eating these foods is fun before bed, fatty and fatty foods can affect your sleep quality. These foods are heavy on the stomach and affect the digestive and central nervous system and excessively relax your muscles. When your throat muscles relax during sleep, the airway narrows, causing you to snore.
Get enough sleep
Snoring can be a side effect of poor quality sleep. You should get the recommended amount of sleep each night, for seven to eight hours.