Snoring for most people was common. Apparently, a trivial habit that can cause health problems. Snoring, but can be caused due to certain factors, it was purring can also be caused by a very serious disorder that is sleep apnea.
Here are tips on reducing habitual snoring during sleep
1. Lose weight, If you are overweight, lose a little can reduce snoring by widening the space in your respiratory tract.
2. Sleeping at the same hour every night and try to sleep longer.
3. Sleep facing one side of the body, not your back with your back downstairs.
4. Avoid alcohol and sedatives before bed. Alcohol and sedatives can relax the throat muscles so they can narrow the breathing passages.
5. Stop smoking. Smoking will cause inflammation and swelling of the throat.
6. Raise the head of your bed up to 4-6 inches by putting bricks under the foot of the bed.
7. Limit respiratory problems, such as nasal congestion due to colds or allergies.
8. If your nose clogged, you can clean the respiratory tract in the nose by using medications such as decongestant and spray. This could open the airway, improving airflow and reducing snoring. But do not forget, decongestant that is used by way of breathing can not be used for the long term.
9. Choose the pillow harder. Pillows are too soft will make the muscles of the throat are too relaxed so that narrows the airways.
10. Smell the steam before sleeping or sleep in a room equipped with humidifiers that can reduce congestion and moisturize the throat.
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