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20
June
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If you’re one of the many people in the world that is plagued by snoring, either as the snorer or the bedmate of a snorer, then no doubt you will be interested in methods to help kick the night-sawing. Here are three different solutions that are sure to surprise even the most seasoned snorer.

Exercise

This is one of those weird things that most people would never think about, but if you’re trying to quit snoring and have a more relaxing night’s sleep, try to start an exercise routine and bring a little physical intensity to your day. A lot of people don’t realize that snoring can be caused by excess weight in the neck that pushes on the trachea and restricts airflow.  In fact, sleep apnea, a condition characterized by an impeded airflow during sleep, is more common in people that are overweight. Exercising can help shed a couple of pounds and open up that airway, but it can also provide periphery benefits that will also help curb snoring. If you choose to exercise by doing yoga, for example, you will learn better breath control that may help you subconsciously curb your snoring. You might also find that raising your heart rate during the day will cause you to get sleepier before bed, providing for a more relaxed and snore-free sleep.

Don’t Eat Before Bed

The reason for this is that when you are full, your stomach pushes up on your diaphragm, which makes breathing more difficult and uncomfortable. There is a rumor out there that says that milk and other dairy products will cause you to snore if you consume them before bed, but this is not founded in science. The rumor extends to colds and sickness, stating that milk will cause the body to produce more nasal and throat mucus, however a study has shown that there is no correlation between milk/dairy products and mucus production. On the other hand, when normal milk and soy milk were given to subjects, they claimed to feel more mucus buildup when there was no increase in said buildup, which means that the viscosity of the liquid may have caused them to feel that way. This also means that if you feel congested, you may still snore anyway. The point is that you should avoid food and dairy products before bed regardless (especially if combining with exercise!).

Keep Healthy Habits

Specifically, don’t drink heavily before bed, use sedatives to make yourself sleep, or continue smoking if you are a smoker. Alcohol and other sedatives will actually relax you to the extent that it can make your glottal muscles go even more slack than they normally would during sleep. When this happens the tongue and jaw can slide back a bit, obstructing the airway even just slightly enough so that the constricted air will cause vibrations—and snoring. Smoking will simply irritate the throat and windpipe and may cause it to restrict further. If any of these actions are linked to your pre-sleep ritual, try replacing them with a cup of warm tea. The tea will help to relax you, but not to the extent that it should cause you to snore.

There are plenty more ways out there to make yourself (or spouse) quit snoring. If you have any suggestions of your own, feel free to leave them in the comments section below; we’d love to hear them!

ABOUT THE AUTHOR:

Robert Bates is the owner of topantisnoringdevices.com and a former snorer himself. He is determined to alert snorers everywhere about the damage snoring can do your health, and the remedies available.

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