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Snoring is the most annoying problem. Biggest problem is that person who is affected with snoring does not face any problem. But the sleep of person is destroyed who is sleeping besides them. In general it does not create any problem to the affected person but it does not let them to sleep deeply.

Snoring problem is the result of the congestion in air passing throat. This could be due to abnormal sleeping posture or growth of the soft tissues in the throat. It has been seen that people who are overweight face snoring problem mostly. Also, cold and cough can be the reason of snoring.

One great thing you can do to recover from snoring problem is to reduce your weight. It is a long process but can give you relief. Besides this I am sharing 5 quick things you can do to avoid snoring problem.

5 Quick things you can do to Avoid Snoring Problem

Quick things you can do to Avoid Snoring ProblemImage Source: antisnoringcentral.com

1. Clear Nasals

Before going to bed clear your nasals. If you have a stuffy nose then there are more chances that you will face snoring problem. Clear your nasals and if you are facing cough problem then clear it too. This is the quickest thing that you can do to avoid snoring problem.

2. Change the Position of your Head

Another thing that you can do to avoid snoring is to change the position of your head. If your head is not in proper position, it can create congestion in throat which results snoring. People who don’t use pillow or use thicker pillow often feel the snoring problem. So it is good to use a medium size pillow. It will hold your head in proper position, and does not let it to create congestion in throat.

3. Don’t Sleep on your Back

Sleeping on your back creates the snoring problem. The quick thing that you can do to avoid snoring problem is to sleep on your side. When you sleep on your back the weight of your neck and head create congestion in air passes. You can save yourself from snoring by sleeping on the side. Sometimes, position of your hand also create problem. Change it to avoid snoring.

Check It: Healthy Ways to Avoid Sleep and Work for Long Time

4. Avoid Heavy Meals

Eating heavy meals just before the bed is also the main reason of snoring. One thing you can do is to eat lighten food in night; another thing you can do is to eat at least 2 hour before bedtime. In this 2 hour period food will be processed by the upper intestine and will be sent to the lower intestine. A 15 minutes of walk before bed time is also helpful to digest the food and avoid the snoring problem.

5. Do Throat Exercise

In the 5 quick things you can do to avoid snoring problem next thing is to do throat exercise. Throat exercise make muscles of air passes strong that does not let the congestion happen. Follow the below steps of throat exercise:

  • Say the each vowel (a, e, i, o, u) loudly for three minutes. Repeat it for 3-4 times in a day.
  • Place your tongue on the front top teeth and then slowly slide it backwards. Do it for 3 minutes in a day.
  • Next step is to close your mouth and press your lips altogether. Hold it for 30 seconds.
  • Open your mouth and move your jaw to the left and wait for 30 seconds. Then repeat the same to the right side.
  • Open your mouth and try to contract the back muscles of your throat. Do this for 30 seconds.

Inspired from helpguide.org

Read Also: 5 Elements of Deep Sleep – How to Sleep more Deeply?

Conclusion

These are the 5 quick things you can do to avoid snoring problem. Reduce your weight and do exercise daily. People who do exercise daily feel less snoring problem. If you have cold and sinus problem then consult with doctor and correct it. These quick things will avoid snoring problem.

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