Snoring Prevention Tips – f you are troubled by your own snoring, then these 7 tips will come in handy!

Snoring Tips: Many people snore while sleeping, due to which they not only have the problem of breaking their sleep again and again, but also disturb the sleep of those who sleep with them. No matter how big a problem this problem is for others, most people do not treat their snoring. Snoring is also associated with obstructive sleep apnea, in which the patient experiences breathing difficulties during sleep.

According to research, about 25 percent of adults snore daily, while 40 percent do so occasionally. One in 12 children may have a problem with snoring. So let’s find out how the problem of snoring can be reduced.

1. Sleep on one side
   Sleeping on your back can sometimes cause your tongue to slide down your throat, which hinders the airflow in your throat. If you sleep on your left or right side, it allows easier airflow, which prevents snoring.
2. Sleep well
   Make sure you get 7 to 9 hours of sleep daily. According to the American Academy of Sleep Medicine and the Sleep Research Society, lack of sleep increases the risk of snoring. Along with this, snoring also causes frequent sleep disturbances, which causes incomplete sleep.
3. Elevate your head while sleeping
   Keeping your head elevated while sleeping may also reduce snoring. For this, you can also use products like bed risers.
4. Avoid drinking alcohol before sleeping
   Try not to drink alcohol at least three hours before bedtime. Alcohol relaxes the muscles in your throat, which triggers snoring. Apart from this, alcohol can also interfere with your sleep.
5. Don’t take sedatives before bed
   If you take sedatives, talk to your doctor about alternatives. Skipping a sedative before bed may reduce your snoring. Sedatives, like alcohol, can make the muscles in the throat numb.
6. Quit Smoking
   If you smoke, this can also make your snoring worse. Smoking increases the risk or worsens obstructive sleep apnea, which causes snoring. You can take the help of a doctor to quit smoking.
7. Maintain Body Weight
   Lose weight if you are overweight, this will reduce the amount of tissue in your throat. Sometimes excess tissue also causes snoring. To lose weight, you can reduce calorie intake, start exercising daily and eat more and more nutrition-rich foods.