Some people suffer from the problem of snoring during sleep, which often poses an "unacceptable" nuisance for partners and spouses. According to the British newspaper "Mirror," health experts have provided several of the best tips to stop snoring by making some simple lifestyle changes.
1. **Maintain a Healthy Weight and Follow a Good Diet**
Weight gain of just a few kilograms can lead to snoring, as excess fat around the neck compresses the airway, preventing free flow of air.
2. **Try Sleeping on Your Side**
It is recommended to avoid sleeping on your back to stop snoring and to sleep on one side to prevent the tongue, chin, or any excess fatty tissue from relaxing.
3. **Avoid Alcohol Before Sleep**
Consuming alcohol relaxes the muscles more than usual during sleep, leading to snoring.
4. **Quit Smoking or Cut Down**
Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling of the nasal passages, which leads to difficulty breathing through the nose and manifests as snoring.
5. **Try Over-the-Counter Snoring Remedies**
These include the use of special pillows, nasal strips, and mouth breathing devices.
6. **Surgery**
If snoring persists, it may be necessary to seek medical help, as there are cases that require surgery to address structural issues in the airways.
Additionally, Brazilian scientists have revealed a series of tongue exercises aimed at preventing snoring, including:
- Lifting the tongue to the "roof" of the mouth and pulling it back.
- Pressing the tongue against the opposite side of the roof of the mouth.
- Pushing the tongue against the opposite side of the front teeth without touching the floor.
- Opening your mouth and loudly saying the letter "A".
Sometimes, these changes do not make a clear difference, indicating a more concerning issue. Therefore, the British National Health Service recommends consulting a doctor immediately.
