The Nigerian version of how to stop snoring

The Nigerian version of how to stop snoring

Snoring has created serious problems in most relationships. And because of this, most couples don't sleep in the same room.
Your partner needs his or her sound sleep, and shouldn't loose it all because of your sleeping habit.

Instead of frowning at their behaviors towards your snoring, you find the solution

Snoring differs, there are those who snores peacefully, and doesn't disturb their partners, but if yours is the type that sounds like a generator, then you should do something about it, otherwise, it will pose a threat to your health.

Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.

There are factors surrounding why people snore.
Its of great benefit to understand the reason behind yours. That will be a one step to solving the problem.

1, You are suddenly gaining weight
Some times, even if you’re not overweight, having excess weight around your neck or throat can cause snoring.
Having a regular exercise, burning down fat can be the only solution to solving your problem

2, You are having a cold
Snoring is heightened when someone has a cold. Some might not even have a catarrh or cough. Colds can stuff your lungs, affecting the flow of air
Treating the cold is all you need to solving your problem

3, Age.
As you grow older, your throat becomes narrower, and the muscle tone in your throat decreases.
You can’t do anything about growing older, but you can change your lifestyle, new bed time routines, and throat exercises can also help to prevent snoring.

4, Is yours genetic?
Find out if snoring runs in your family? If it's genetic, you can still control it with a healthy life style and throat exercise.

5, Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.
Reduce drastically, your intake of alcohol.. And do not sleep immediately after the consumption of alcohol, it relaxes the muscles in the throat and interfere with breathing.

6, Sleep position.
Sleeping flat on your back causes the flesh of your throat to relax and block the airways. Changing your sleep position can help.

7, Stress is also a major factor that causes snoring.
Managing stress can help control snoring

8, Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem.
Call your doctor if you or your sleep partner have noticed any of the following below
*You snore loudly and heavily and are tired during the day.

*You stop breathing, gasp, or choke during sleep.

*You fall asleep at inappropriate times, such as during a conversation or a meal.

9, Lose weight.
Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.

10, Quit smoking.
If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring.

11, Do not eat heavy food before bed
Research proves that, eating large meals or consuming certain foods such as fufu or beans right before bedtime can make snoring worse.

Other ways to help you stop snoring

Change your sleeping position.
Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.

Sleep on your side instead of your back.
Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.

Try an anti-snoring mouth appliance. These devices, which resemble an athlete’s mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.

Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.

Exercise in general can reduce snoring, even if it doesn’t lead to weight loss. That’s because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring.....

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