Advice on how to prevent snoring

Preschool children should sleep 10-13 hours; primary schoolers need around 9-12 hours a day of sleep, and a teenager would need 8-10 hours of sleep.

Some may not want to hear this, but snoring is a serious health problem. It’s not only annoying for the people you’re sleeping with but it also complicates your own rest.

Avoid heavy meals at night

Nose strips

Avoid (sparkling) drinks

Drink a lot of water

Two liters of water a day helps your body to hydrate and avoid the presence of mucus which can be the cause of snoring. Have a bottle of water next to your bed, but make sure it’s closed to prevent you from pouring it all over yourself at night.

Putting a humidifier in your bedroom can increase the humidity of the room. When your throat is inhaling more humid air, breathing can become easier

Check your medication

Certain medications can cause the muscles in your throat to relax. As such, they can worsen snoring.

Sleeping on your side

Losing weight

Doing exercise

Elevating your head in the bed

Do not smoke

Apart from the many dangerous consequences of smoking, it can be the cause of your snoring. This harmful hobby congests your pharynx and nose, complicating your breathing at night.

Salt water

If the snores are caused by congestion and mucus, you can try to clean your nostrils by rinsing them with salt water. It’s easier if you use a syringe

Rest is best

It’s important for you to respect your resting hours and give your body the sleep it needs. For adults, the recommended number of hours of sleep is 7-8 hours.

What about the little ones?