Healthy Lifestyle To Proper Weight, 6 Ways To Reduce Snoring During Sleep

A Mumbai-based doctor Sheetal Goyal explained, “Several factors can lead to this obstruction including a stuffy nose, enlarged tonsils or adenoids, excess weight, sleeping position and the natural relaxation of the throat muscles with age. When we sleep, the muscles in our throat relax, collapsing the airway and causing snoring. In addition, lifestyle habits such as drinking alcohol and smoking can further relax the throat muscles and increase nasal congestion, making the situation worse”.

Tips to Reduce Snoring:

Maintain a Healthy Weight:

Maintaining a healthy weight is crucial as extra weight in the neck area narrows the airway. Even a small amount of weight loss can make a significant difference.

Healthy Sleeping Position:

Adjusting the sleeping position is also important. Sleeping on your side instead of your back can help prevent the tongue from falling backwards and blocking the airway.

Hydration:

Staying hydrated is crucial, as dehydration can lead to thick mucus that worsens snoring.

Managing Allergies:

Managing allergies is another effective strategy, as they are a major cause of stuffy noses. Using air purifiers to limit exposure to allergens and taking antihistamines can help improve airflow.

Reducing Alcohol Consumption:

It is essential to limit the consumption of alcohol and sedatives before bed, as these substances relax the throat muscles, thus increasing susceptibility to snoring.