How To Stop Snore

What causes snoring in adults (Top 5 Reasons)

Top 5 Reasons which causes snoring in adults

 

Snorers often spend hundreds and sometimes thousands of dollars on all kinds of snoring products. Unfortunately, many of them are not aware that the most common reason for snoring is lifestyle-based. Sometimes, all it takes to eliminate snoring is to make some lifestyle changes which, in many cases, might even save them money.

Here are some examples of bad habits which can cause snoring and what can you do about them:

  1. Smoking – can lead to an airway obstruction which can cause a person to snore. The treatment is simple – stop smoking.
  2. Alcohol – drinking alcohol leads to the over-relaxation of the throat muscles resulting in snoring. It has been proven that most alcoholics have a snoring problem. Alcohol is a depressant that causes the muscles to unwind and relax, sometimes too much. Although alcohol can lead to serious snoring problems, the treatment is quite simple – refrain from drinking it. If you think you cannot cope with the absence of alcohol in your life, maybe you should consider getting professional help.
  3. Drugs – drug abuse, sleeping pills, and other tranquilizing drugs often cause snoring. There are many drugs which have various tranquilizing properties. These tranquilizing effects lead to the over-relaxation of the muscle tissue in the throat which results in snoring. You should avoid any use of drugs and in case you are using sleeping pills, consult your doctor about alternatives.
  4. Obesity – being overweight causes excess tissue to form in the throat area. When a person starts gaining weight, some of the fat building up in the body accumulates in the throat area which narrows the airways and increases the chance for snoring. It might be a good idea to go on a diet and start exercising.
  5. Nasal congestion – people with stuffed noses are more likely to snore because they breathe through their mouths instead of their noses. If this is your case, you should treat your nasal congestion by using various methods such as nasal sprays, nasal strips, or steam machines.

Mouth Exercises to stop snoring

Mouth Exercises to stop snoring

 

Certain types of exercises help in reducing snoring and can be performed in order to help you and those around you enjoy a good night’s sleep once again.

Traditional exercise programs

Losing weight is a known and effective way to reduce snoring. By going on a low-fat diet, exercising and improving cardiovascular fitness you can effectively lose weight and widen your throat’s airways thereby reducing the chance of snoring.

Face/mouth muscles strengthening

A weak tongue is known to cause snoring. This occurs when the tongue falls back down the throat during sleep and blocks your airways. You can practice and strengthen your tongue muscles by sticking your tongue out as far as possible, maintaining it as straight as you can, and moving it from side to side. Varying this exercise is possible by moving your tongue up and down instead of left and right. The exercise should be repeated at least 15 times each session several times a day for maximum effect.

Strengthening your jaw, mouth, and lips muscles is also an effective way to reduce snoring. This is accomplished by making and holding an exaggerated kiss posture for at least 5 seconds. You can also try an exaggerated smile posture instead but both cases require at least 10 five-second repetitions daily.

These exercises are effective in reducing snoring. You should practice these exercises as much as you can during the day and on a daily basis. A good idea is to practice these exercises while driving or taking a shower. Through “hard work” and perseverance you can easily reduce your snoring.