Daily Routines You Can Do To Reduce Snoring During Sleep

Illustration of Snoring (Production Campus/Pexels)

JAKARTA - Snoring or commonly called snoring occurs when air enters through the throat when breathing. Throat tissue vibrates causing a loud snoring sound. This problem is not serious, but snoring can be a sign of certain conditions. This can be caused by several problems, such as obesity, lack of sleep, obstructive sleep apnea, nose and throat problems.

By narrowing the respiratory tract, it will block the sound of breathing, resulting in louder snoring. To work around this, here are some ways to get rid of the habit of snoring while sleeping, launches the Mayo Clinic, Monday, May 9.

Lose weight if obese

People who are overweight have extra tissue in the throat that causes snoring during sleep. For this reason, losing weight can help reduce snoring.

Sleep on your side

Lying on your back allows the tongue to cover the throat, narrowing the airway and partially blocking airflow. Try changing your sleeping position on your side to prevent loud snoring.

Avoid alcoholic drinks

Avoid drinking alcoholic beverages at least two hours before bedtime. Alcohol can depress the central nervous system, causing excessive relaxation of muscles, including the tissues in your throat.

Quit smoking

Quitting smoking can reduce snoring during sleep as well as other health benefits.

Clean the nasal passages

When your nose is blocked, you tend to snore loudly. To fix this, rinse the sinuses with a saline solution before going to bed and it will reduce the risk of snoring during sleep.

Enough sleep

Adults have at least seven hours of sleep every night. The recommended hours of sleep for children varies by age. Preschoolers should get 10 to 13 hours a day. School-age children need nine to 12 hours a day, and teens should have eight to 10 hours a day.