6 Ways to Prevent Snoring
If you snore, you're not alone. Studies estimate that 45 percent of men and 30 percent of women snore on a regular basis. But just because it's common, doesn't mean it's healthy. Snoring can be an indicator of sleep apnea, a dangerous condition. Snoring can also cause sleep deprivation for the snorer and for others.
Here are six ways that can help prevent snoring:
Lose weight if you're overweight.
Excess weight can contribute to a host of health problems, but it also narrows the airway, increasing the likelihood that those tissues will rub together.
Limit or avoid alcohol and other sedatives at bedtime.
These substances relax the airway, leading to snoring. Limit yourself to less than one drink daily for women, or less than two drinks daily for men, and consume your last drink at least four hours before bedtime.
Avoid sleeping flat on your back.
Back-sleepers are more prone to snoring since this position allows the flesh of your throat to relax and block the airway. If you are a habitual back-sleeper, try this method to retrain yourself: Stuff a tennis ball into a sock, and safety-pin the sock to the back of your pajamas. Each time you roll to your back during the night, you'll feel uncomfortable and turn back to your side.
Besides contributing to other respiratory problems, smoking also leads to nasal and lung congestion, which can result in snoring. Take steps to quit today.
Avoid secondhand smoke.
Secondhand smoke is just as harmful, and causes snoring in the same ways actual smoking does. Encourage your loved ones to quit, and avoid smoky restaurants and bars.
Improve your fitness level.
When you have poor muscle tone, you're more likely to snore. Exercising tones and strengthens muscles all over the body, while also regulating your sleeping patterns. Aim for at least three cardio sessions and two strength training sessions each week.
In most cases, snoring isn't caused by one single factor, but a combination of many. If these suggestions don't work, see you doctor for more ideas. There are lots of products and procedures designed to reduce snoring, from removable plastic nasal dilators to nasal surgery. If you or your loved ones are suffering from snoring, a good night's sleep may be just a doctor's visit away.
Getting healthy doesn't have to be time-consuming or expensive. With a little planning and a few meal ideas, you can easily find the time to make nutritious, home-cooked meals that you and your family will love. SparkPeople.com is the largest and most active diet and fitness website in America. SparkPeople provides all the tools, resources, and support you need to reach your weight loss and healthy living goalsall for FREE! Through a partnership, SparkPeople is sharing some of their most popular articles with Everwell.com.