Snoring is a disease that causes harm to the patient and may affect family well-being . Snoring is a type of sleep disorder , it can cause apnea , even life-threatening due to airway obstruction .
1 . Healthy Living
A healthy lifestyle plays an important role for a good night’s sleep .
2 . weight Loss
Snoring can be caused by a large thick fatty tissue in the throat and mouth to make structural changes , narrowing and obstruction of air. Model size increases as body weight increases , which is why people who are overweight have higher risk than snoring . So weight loss is one of the ways to help reduce snoring condition .
3 . Avoid alcohol and sedatives
There are people who snore but do not sleep normally when alcohol will snorers . So avoid drinking alcohol before bed , because it dilates the airways during sleep , contributing to your snoring .
Avoid tranquilizers , sleeping pills before going nguvi tissues in the throat and mouth stretched more and make you snore .
4 . Avoid eating before bed
Many people have the habit of bedtime snacks , foods that can trigger production of saliva and mucus that can obstruct breathing . To reduce snoring , make sure you eat at least 2 hours before going to bed . This will ensure the digestive system a rest to give you a restful sleep .
5 . knee high
Sleep pillow higher will make the chest , this will help you reduce your snoring viduong breathing more comfortable .
6 . sleep tilt
These people tend to sleep on their backs snoring than those who sleep sideways . Lie on your back as close jaw , and tongue blocking the airway closes . Therefore, you will be lying on the breath becomes very much quieter .
7 . Quit smoking
Cigarette smoking increases the risk of heart disease and cancer . Besides , those who smoke are more likely than non- snorers smoking . This is due to compromised respiratory system leading to airway obstruction , difficulty breathing . So , quit smoking if you want to reduce snoring . , To have a good health and a good night’s sleep .
8 . Sleeping habits
Sleep is very important for your health . The study showed that people who do not have the habit of going to bed and waking up on time tend to snore more sleep than the hours of sleep . You try to sleep every day from 7-8 giode regular snorers limited disease and good health .
9 . Exercise
The exercise not only help you sleep longer and deeper which makes the firm , limiting the excess fat on the body , particularly fatty tissue around the neck to the throat causing pinched sound will make you sleep snoring . Therefore, please exercise at least 30 minutes a day to reduce snoring .
10 . drinking water
Provide adequate water for your body by drinking plenty of water . This will prevent snoring caused by congestion due to less mucus in the nose .
If you have tried the above but still there ‘s progress to the doctor to get medical care or counseling using anti- snoring device that suits you .