. Easy Ways to Reduce Snoring



Partial or, in some cases, complete obstruction of the airways can be the cause snoring during sleep. This is associated not only with increased risk of high blood pressure and other health problems but also burdens social life with stress.

Some Easy Ways to Check Snoring

Following is some advice on ways to reduce snoring.

Keep your head and neck in the right position by using anti-snoring pillows made of memory foam. Alternatively, you can sleep on more than one pillow under your head so as to keep your head elevated in sleep.

Avoid substances that cause the muscles to get tense and hence make the passage of air rough through the mouth and nose. These substances include alcohol, sleeping pills, antihistamines (anti-allergic drugs), and tranquilizers. Avoid taking these especially before dropping off.

Dont take large amounts of dairy products, especially dense ones that cause mucus build up and favor snoring.

Sleeping on back is often associated with snoring. So one way of reducing snoring is to habituate yourself to sleep on side. If this is hard to set in your habit, you might use a tennis ball sewn in the back of your shirt so as to be pinched to a sidewise posture on attempting to lie on your back. Soon you will get used to sleep in the right posture.

Weight is closely related to snoring. Losing extra fat not only makes you look smart but also helps reduce snoring on account of widening of airways.

Overeating is another cause of snoring in sleep. A full stomach, especially in foods like cakes, pizza etc., is a mean of narrowing the airways temporarily and create obstruction to air passage.

Taking a teaspoon of honey before going to bed is a nice home remedy to reduce snoring.

Anti-snoring lubricants and sprays are available to relieve the air passages and check snoring.

Using Food to Reduce Snoring

Traditional ways are always there for help in all sorts of health problems. In case of snoring, some food items like garlic, onion, and horseradish have been used as home remedies to reduce snoring. The mechanism by which these prove helpful has been studied scientifically.

These foods are found to dry up the airways and nasal passage so as to keep mucus from building up. The result is a reduction of snoring and also relief from sinus blockage. However, these items cannot indefinitely be used as a cure and need not necessarily work in all cases. For excessive and chronic snoring problem, seeing physician is inevitable.