5 Tips to Stop Snoring
Take smaller breaths
Snoring is caused by big breathing or rather ‘over’ breathing. The sound of snoring is created when a large volume of air travels through a narrow space – your upper airway – causing vibrations in the tissues of the nose and throat. If your breathing is soft and gentle, the air will quietly descend towards your lungs, eliminating the vibrations that cause the night time noise
Train your tongue to rest at the top of your mouth
Your tongue should naturally rest at the roof of your mouth, just behind the front teeth. This is the tongues ‘happy spot’. However, when your tongue is lying on the bottom of your mouth, particularly in sleep, it will partially block the airway, increasing the chances of snoring and sleep apnoea. As you are not in conscious control during sleep, practice placing your tongue on its happy spot during the day, and especially as you are drifting off to sleep. Practice makes permanent. Sleep tape such as Myotape can often help improve your tongue position, reduce snoring and help you sleep better
Breathe through your nose
There is a strong link between a blocked nose and snoring. If membranes lining the nose are inflamed and swollen, the passage to the airways becomes narrow, increasing air pressure and vibration of the upper airways, leading to snoring. It is important you use a sinus rinse each night before bed. Additionally, finding out the cause of your blocked nose will hopefully sort the issue.
Try to lose weight
Very often, people can pinpoint the time they started snoring to when they put on weight. There is a strong link to neck circumference and increased risk of snoring and sleep apnoea. If your neck is bigger than 43.2cm (17″) for men, and 40.6cm (16″) for women, you have a greater chance of snoring.
Try sleeping on your side
Do you sleep on your tummy, back or on your side? Snoring, and sleep apnoea, is usually worse when people sleep on their backs. Sleeping on your back makes it easier for the tongue to fall backwards, partially closing the upper airways. Sleeping on your side is best if you want to stop snoring
Learn to breathe well
We are taught how to eat, how to write, how to run and jump but often we not taught how to breathe well.
Correcting your breathing will improve your energy, concentration and performance. Find out how with this live, one hour, breathing workshop with Mim Beim.