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L.Srikumar Pai
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Tips and Guidelines to reduce Snoring
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Snoring is a sound that is made by the movement of air over relaxed throat and tongue muscles. Snoring occurs due to narrowing of the airway passage and affects ones quality and quantity of sleep. Narrowing of the airway is caused due to bad posture while sleeping or due to abnormalities of the soft tissues of the throat. Overweight people tend to snore louder due to narrowing of airway caused because of accumulation of fatty tissue at the back of their throat. Some snoring can be caused by  health problems. You can have high blood pressure if your snoring is due to sleep apnea syndrome.

Whether you call it by its slang name, "sawing logs," or its medical name, "stertor," snoring is common. You snore when something blocks the flow of air through your mouth and nose. The sound is caused by tissues at the top of your airway that strike each other and vibrate. Many adults snore, especially men. Snoring may increase with age.

However, snoring can also be a sign of a serious sleep disorder called sleep apnea. This means you stop breathing for periods of more than 10 seconds at a time while you sleep. Sleep apnea is serious, but there are treatments that can help. Children can also have sleep apnea. If your child snores frequently, have your health care provider check for sleep apnea.

You can stop or reduce snoring if you follow the following tips

  • Changing the position while sleeping, like lying on the side helps reduce snoring
  • Suffering from a bad cold or a stuffy nose makes it difficult to breathe. Using nasal decongestant sprays helps clear nasal passage which makes breathing easier.
  • Before bed time avoid consumption of any liquids that contain alcohol.
  • Have a fixed and regular sleeping routine as sleeping at odd hours can worsen snoring.
  • Do not take any medicines that make you feel drowsy or relaxed as that can further relax the tongue and throat muscles and cause snoring.
  • Avoid smoking. Smokers tend to suffer from a higher chance of snoring.
  • Over weight people tend to snore more louder. Losing weight helps reduce the fatty tissue at the back of the throat and thus reduces snoring.
  • Sleeping at odd hours can worsens one's snoring. Having fixed and a regular sleeping routine helps promote better quantity and quality of sleep.
  • A CPAP (Continuous positive airway pressure) machine can be used to keep your airway open during sleep.
  • A dental appliance (ah-PLEYE-ans) can be kept in your mouth during sleep
  • Surgeries that may be done for nose or throat
  • Avoid late afternoon and evening caffeine sources like some soft drinks, coffee, chocolate, some pain relievers and diet drugs.
  • Snoring can be controlled if avoided like large meals, Dairy products, Soymilk, Sleeping pills and other relaxants and  Antihistamines
  • Throat exercises can be a cost-effective snore reducer for people with mild to moderate sleep apnea. According to certain studies, by pronouncing certain vowel sounds and curling the tongue in specific ways, reduce snoring like;

    - Repeat each vowel (a,e,i,o,u) out loud for three minutes throughout day.
    - Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
    - Close your mouth and purse your lips. Hold for 30 seconds.
    - With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.

( Sources-, , , ,  )



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