For those who snore – and more importantly those who share a bed with a snorer – it is important to find a way to minimize the snoring and hopefully stop it for good so no one is subjected to sleepless nights or constant interruptions.
Here are some basic tips to help you stop or minimize your snoring. If you find that these don’t work or your snoring gets worse, you should consult a physician.
1. Sleep with a firmer pillow as a soft pillow contributes to muscle relaxation and narrows your air passages.
2. Keep your head elevated with a larger pillow or additional pillows to keep your air passageways clearer.
3. Sleep on your side instead of your back or if you find yourself on your back during the night you should turn on your side.
4. Alcoholic beverages can cause your muscles to relax so limit the amount you drink before bedtime.
5. Sleeping pills, tranquilizers, antihistamines and other medications can also cause muscle relaxation and limitations on your air passages.
6. Dairy products can cause mucus build up so that “old wives tale” about a glass of milk before bedtime is probably not a good idea!
7. Rich foods like cookies, chocolate, pizza or cake or any large meal should not be eaten just before bedtime as when you have a full stomach it pushes up on your diaphragm to cause restrictions to passageways.
8. Take some honey before going to sleep as this will soothe the air passages.
9. Inhalation of steam or use of a humidifier can reduce congestion from a cold and moisturize the throat keeping it clear.
10. Smoking just before going to sleep can cause inflammation and swelling of the throat thereby narrowing the air passages.
12. Nasal strips are known to open up your nostrils and allow more air into the air passages thereby reducing snoring.
Using a VitalSleep Stop Snoring Mouthpiece Device may be an effective method to treat your snoring. Learn more about how to stop snoring at http://www.vitalsleep.com.