Reduce Snoring Through Behavioural Therapy
There are many different ways to reduce snoring. A range of professional products such as snoring mouthpieces, positional therapy vests, snoring mouth guards or nasal dilators can help. However, the first step should include targeted lifestyle changes. Sometimes this is enough to get nightly snoring under control.
Among the different factors that promote snoring are some that can be avoided by targeted changes in lifestyle and sleeping habits. This is called behavioural therapy. It can often be used to reduce the frequency and intensity of snoring and even avoid it altogether. We have summarised a few things you can do to reduce snoring:
Lose excess weight
Overweight people have fat deposits in their bodies. This not only affects the abdomen, legs and buttocks, but also the throat and mouth. This constricts the airways and promotes snoring noises.
Therefore try to lose some of the extra weight, take part in sports and eat a healthy diet to help balance those scales!
Alcohol causes the muscles in the pharynx to relax and the upper respiratory tract to collapse. Tissue vibrations occur in the constricted areas, we perceive these vibrations as snoring. So don’t drink wine, beer or any other alcoholic beverages before you go to bed!
Prevent the lower jaw from receding
Learn to sleep on the right side of your body (in the right foetal position), place your right hand on the left shoulder joint. This will cause the lower jaw margin to rest on your right forearm (on your left arm and right shoulder accordingly). The chin is thus supported by the body and the mouth remains closed.
The same principle applies when using certain anti snoring aids, which achieve the same effect and are appealingly comfortable. They fix the lower jaw and prevent it from opening or from receding. In this way you avoid breathing through your mouth, which is not particularly healthy, and prevent the base of the tongue from sliding too far back into the throat /upper respiratory tract.
Cigarette smoke is a burden on the respiratory tract and can lead to thickening ,or in the worst case, to adhesions of the tissue. The resulting constrictions and the roughened tissue surfaces promote air turbulence and thus vibrations that result in snoring. For this reason, it is imperative that you avoid cigarettes and take care of your respiratory system!
Promoting nasal breathing
Cool, fresh air in the bedroom helps you breathe easier and better through your nose. Heated bedrooms encourage the dilation of the nasal conchae and cause swelling of the mucous membranes. The nasal passages become narrower, nasal breathing is obstructed and, as a consequence, one starts breathing through the mouth, instead – which in turn increases the tendency to snore. Therefore, you need to work towards achieving a healthy sleeping environment – cool, well ventilated rooms that are dark and quiet at night. Your body will thank you for doing all this, regardless of your snoring issues.