What exactly is snoring?
Snoring is the noise that is created by the soft palate and other tissues of the mouth, the nose and the throat which is caused by the fractional blockage of the airway.
The problem of snoring has spread all over the world. This problem gets worse with the progressing age. Physiological changes which take place in our body and the changes in our lifestyle makes us more prone to snoring and have an effect on large numbers of both men and women. This problem is more familiar in men and in the people who are overweight.
Self-cures for snoring
Gentle snoring that is not associated to sleep apnea act in response well to home remedies. Finding a cure for your snoring problem can result in a superior quality of life for you and for your dear ones. Undertake some of the self-help tips below to avoid or lessen your snoring.
Stop smoking and lose weight
Losing weight will help to prevent snoring by reducing the fatty tissue in your airway. Your ability to breathe freely when you sleep can be improved considerably by eating less and improving your fitness level.
Stopping smoking will help you to prevent from snoring. Reducing exposure to smoke can also help you with the noise and intensity of your snoring.
Improve your sleep posture
Sleeping on your back will more likely worsen your snoring problem. The soft tissue which are at the back of your throat and tongue are more likely to glide backwards to block your airway. Changing your sleeping position to your side will help mild snorer to cure snoring on the whole.
Breaking the habit of sleeping on your back might be tough initially. However you can try the "tennis ball trick". In this trick one has to sleep with a tennis ball or any other ball more or less of the same size attached to the back of your pajama top. You can stitch a pocket at the back of your pajama top and then put the tennis ball in it. Sleeping on your back will be not that comfortable and you will respond by turning on your side. Soon you will build up the habit of side-sleeping and no more need the tennis ball.
Elevate your head
Sleeping with pillows can cause blockage in your airways due to bending of neck. Thus to prevent snoring you should avoid sleeping with pillows. Specially designed pillow can be used by snorers which are available online or at any specialty stores.
You can also lift your bed to a higher position which will help you to stop snoring. Elevating your bed by four inches will help you to make your breathing easy and encourage your tongue and jaw to move forward. Using a pillow while sleeping can cause a fold in the neck which helps in contributing to snoring. Thus elevating the whole head of the bed can be more helpful to stop snoring. The easiest way of changing the angle of the mattress is by placing rolled up towels under the head of the mattress.