What are the most effective methods on stopping snoring? You must have asked yourself several times. You have tried some other ways but they were never effective. You spent a lot of money on aids and devices; still your husband snores the night away while you lay awake, in desperate need to find the right solution to this problem. Look no further! Here are some of the most effective ways to stop snoring.
• Lose weight. Losing a few pounds can reduce the fat tissues in the back of the throat and can decrease snoring.
• Quit smoking. Smoking causes blockage of the airways by irritating the membranes in the nose and throat.
• Sleeping repositioning can also help in stopping snoring. Elevate your head few inches to ease breathing and allow the tongue and jaw to move forward. Try using specially designed pillow for better neck and head position.
• Sleep on your side. Attach a tennis ball on the back of your clothes. It will be uncomfortable for you to lie with a ball on your back so you will remain on your side. The longer you do this, the more you will develop this pattern of sleeping on your side. This reduces or eliminates snoring.
• Exercise the tissue related with your snoring.
– Stick your tongue out as far as you can, relax. Repeat 10 times.
– Stick your tongue out again and try touching your chin with your tongue. Hold. Repeat and this type try touching your nose. Do this 10 times.
– Sing la-la-la as loud as you can. Hold each la for 3 seconds. Do this 5 times. Repeat singing ka-ka-ka, follow with ma-ma-ma. This exercise can be done several times throughout the day.
– Smile as wide as you can, hold for 10 seconds, then relax. Repeat often.
– Close your mouth and perform a chewing motion. Make an “mmmm” sound as you do this. Do this for 1 minute.
• Clear nasal passes. Congested nose makes inhalation difficult and results to a vacuum in the throat that leads to snoring. Use nasal decongestants or nasal strips to help you breathe easily while sleep.
• Dental appliances or oral devices help open your airway by guiding your lower jaw or tongue forward while you sleep.
• Continuous positive airway pressure (CPAP) is one of the common anti-snoring machines prescribed by doctors for stopping snoring. This machine blows pressurized air into a mask you wear over your nose or face.