How to control snoring during sleep

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Snore is embarrassing but you can control and stop it, if you know the causes ...now check the causes.

        causes of snoring
Age. As you reach middle age and beyond, your
throat becomes narrower, and the muscle tone
in your throat decreases.

The way you’re built. Men have narrower air
passages than women and are more likely to
snore. A narrow throat, a cleft palate, enlarged
adenoids, and other physical attributes that
contribute to snoring are often hereditary.

Nasal and sinus problems. Blocked airways
make inhalation difficult and create a vacuum
in the throat, leading to snoring.

Being overweight or out of shape. Fatty tissue
and poor muscle tone contribute to snoring.
Alcohol, smoking, and medications. Alcohol
intake, smoking, and certain medications can
increase muscle relaxation leading to more
snoring.

Sleep posture. Sleeping flat on your back
causes the flesh of your throat to relax and
block the airway.
 
Manage your snoring by following this tips

Lose weight. Losing even a little bit of weight
can reduce fatty tissue in the back of the
throat and decrease or even stop snoring.

Exercise can also help to stop snoring.
Working out to tone your arms, legs, and abs,
for example, also leads to toning the muscles
in your throat, which in turn can lead to less
snoring.
Quit smoking. If you smoke, your chances of
snoring are high. Smoking causes airways to
be blocked by irritating the membranes in the
nose and throat.
Avoid alcohol, sleeping pills, and sedatives,
especially before bedtime, because they relax
the muscles in the throat and interfere with
breathing. Talk to your doctor about any
prescription medications you’re taking, as
some encourage a deeper level of sleep which
can make snoring worse.
Establish regular sleep patterns. Create a
bedtime ritual with your partner and stick to it.
Hitting the sack in a routine way together can
help you sleep better and often minimize
snoring.

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