Snoring is a common thing for men, especially for men who are above 60 years old. There are a lot of causal factors of snoring, such as having a lump in the nose, enlarged tonsil, cyst, and many more. However, the main causal factor of snoring is enlarged throat membrane.

It is easy to understand why snoring is associated with the age. Along with the increasing age, some people begin to experience muscle relaxation and fat accumulation. One of the places that is usually used to overstock fat and it also experiences the relaxation is the throat. If the muscles and tissues of the throat experience relaxation and enlargement, all fats can be fall in and stop some bronchi.

To solve this problem, doctors can help you. However, actually, you can solve this problem by yourselves. You do not need to go to your doctor, but you only need to the following suggestions.

* Quit smoking.

Smoke of cigarette can make tissues of throat ad nose get irritation, even they can swell up and stop bronchi.

* Make your body slim and fit.

Even though thin people can snore, snoring is experienced more by fat people.

* Do not eat too much.

Do not eat too much around 3 hours before sleeping. Avoid also eating snacks when you wake up in the middle of night. Those activities should be avoided because the digestion can make any muscles relaxed and limp.

* Clean your nostril.

If you feel that you have a lump in your nose, you should clean it with spray medicine for nose, such as Afrin. However, do not use it too much because it is even able to make your nose clogged up more. Thus, follow the instructions of using it well. If you have a lump in your nose continuously, you should go to the doctor.

* Avoid consuming alcohol.

Avoid consuming alcohol around four hours before sleeping. Alcohol can cause the muscles of bronchi to become too relaxed. It also happens to sedative.

* Do not sleep in recumbent position.

Sleeping laterally might prevent your tongue to stop your bronchi. One of the ways you can do to avoid recumbent sleeping is by setting a pocket in your back and putting a tennis ball into it. The ball can make you feel uncomfortable when you sleep in recumbent position, so you choose to sleep laterally.

* Heighten the position of your head and shoulder when sleeping.

This way can help you avoid snoring because in this position, your tongue will not fall in to stop your bronchi. However, do not sprag your head with pillows because they can make you feel painful and your throat is folded. This condition can be worse.

* Try to use whiplash collar.

A whiplash collar might make you look freak, but this tool can make your neck not feel painful anymore. To avoid your neck from rigidity in the morning, use a whiplash collar that is from foam, not plastic. However, if you feel painful when waking up, stretch the muscles of your neck smoothly, massage them, and then take a bath with warm water.

* Use the tongue resistant.

Nowadays, many clinics that cope with sleeping disorders provide the tongue resistant to their consumers, so when they sleep, their mouth can be still closed. Besides, Orthodontists can also make the tool with the same effect to restrain your jaw at night.