• Snoring is loud and annoying especially if you do not live alone

• Snoring can be embarrassing and a turn off for some people

deep asleep and snoring
An illustration of a man deep asleep and snoring
Image: Courtesy

Who wants to sleep next to a person snoring like a tractor with a malfunctioning engine? How will you even sleep in the first place?

Snoring more or less occurs when there is a partial blockage of the airway.

It’s that annoying sound that occurs when air flows past a relaxed tissue in your throat which then vibrates.

There are temporary and permanent causes linked to snoring.

Temporary factors range from, nasal congestion from a cold or allergy to being overweight while, permanent factors are the size of your tonsils or the shape of your mouth and throat.

Below are a few tips that can help curb or reduce snoring.

Change your sleep pattern

Sleep patterns affect our quality of sleep and breathing throughout the night. 

Laying on your side is guaranteed to help you reduce snoring as opposed to laying flat on your back. 

This is because the position stops any restriction to your airflow through your throat and nose by removing any pressure from your own body weight. 

Eat lightly before bed 

A heavy meal before you go to sleep is a big no-no.

If you eat heavy meals too close to bedtime, it can upset your sleep quality, the throat muscles will relax as part of the digestion process, increasing your chances of snoring. 

Remove allergens 

If you suffer from allergies, either from pet dander or dust mites, these may be the cause of your snoring. 

If you have a pet, do not allow it to nest in your bed or snuggle/sleep with you at night.

Removing carpets from the bedroom (if you have dust allergies) and airing your beddings occasionally is also helpful. 

Choosing a suitable duvet also helps, depending on your allergens.

Minimizing allergen exposure is a mild way of getting snoring under control as allergens can trigger nasal congestion thus affecting how well a person breathes at night. 

Try anti-snoring exercise

It’s amazing that there are exercises for pretty much every part of our body, including the parts that are involved in snoring.

Mouth, tongue, and throat exercises can help tone up the tissue, decreasing the soft tissue that is linked to causing blockage when sleeping. 

Some of these exercises include tongue curlers and cheek stretches. There are videos all over YouTube showing how to. 

Get an anti-snore pillow 

Buying an anti-snore pillow is one of the easiest and most effective ways to help stop snoring.

Lifting the head of the bed, or sleeping on more pillows can lower the chances of snoring by making it easier to breathe.

Raise the head of your bed; just a few inches will help to keep your head up and encourage your tongue to sit forward in your mouth, rather than sliding back in your throat.

Use a nasal dilator 

Freeing up the airways is one of the best solutions when it comes to snoring.

A nasal dilator helps reduce the severity of snoring by opening nasal passages.

If none of these methods helps, see a doctor for further examination and help. 

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