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Snoring is a common condition caused by an obstruction in the mouth or nose, resulting in vibrations in the throat. It often disrupts the sleep of both the sleeper and their bed partner, resulting in sleep deprivation. It is also one of the leading causes of marriage issues in America [1]. If you want to know how to stop snoring, keep reading to discover 12 easy and quick remedies.
Causes Of Snoring
When you breathe, the airflow must enter from the mouth and nose, and reach the trachea through the mouth, nose, throat, and other parts.
If any part of the process is blocked, it may make a sound. So snoring often means that your breathing is not smooth when you sleep.
For a small group of people, this kind of obstruction may be due to the abnormal physiological structure of these parts.
However, for most people, ventilator obstruction is the result of corresponding soft tissue relaxation and collapse during sleep.
Finally, there is a common reason for airway obstruction: obesity. Too much fat accumulates on the neck of a person who is a little overweight, which may collapse the respiratory tract and cause snoring. So, in this way, measures for keeping weight under control will significantly help to stop snoring.
12 Remedies To Stop Snoring
1. Fix Your Sleep Position
One of the common causes of snoring is due to improper sleep position. When the head is not properly elevated, for instance, it may obstruct the way you breathe, causing you to snore.
To stop snoring, try fixing your sleep position by elevating your head with extra pillows for better breathing. You may also consider the use of anti-snoring pillows, designed to help you prevent snoring problems.
2. Sleep On Your Side
Apart from using additional pillows, another method would be to sleep on your side. If you have the habit of sleeping on your back, that may be why snoring occurs for you. Lying on your back causes the back of your tongue and soft palate to collapse against the back of your throat muscles.
To prevent that from happening, you want to try sleeping on your side instead. You may try using a body pillow or taping a tennis ball at the back of your shirt or pajamas. This will help you to get used to sleeping on your side.
3. Avoid Alcohol Before Bedtime
Alcohol is one of the main contributing factors to snoring so it is best to avoid consuming it before bedtime. Drinking alcohol causes the muscles in the nose, throat, and mouth to relax. When this happens, it stops from keeping the airways open and clear. Rather, it blocks the airways.
4. Stay Hydrated
Always keep yourself hydrated. When you are constantly dehydrated, it causes the secretion in your soft palate and nose to become stickier. When this happens, it may exacerbate snoring.
Thus, you should ensure that you are taking in enough water throughout the day. Try to avoid drinking a huge amount just before bedtime to avoid sleep disruption.
5. Use a Humidifier
Using a humidifier can be particularly useful if the air in your room is too dry. When the air is too dry, it can cause the throat and the nose to become irritated. This irritation narrows the airways in your nose and throat, causing restriction and breathing difficulty. Thus, worsening snoring.
By using a humidifier, moisture is placed back into the air, to alleviate dryness.
6. Establish a Regular Sleep Routine
To reduce snoring, try to stick to a regular sleep routine. Going to bed and waking up at the same time each day, even on weekends can help to improve snoring. Practicing good sleep hygiene in general will help you achieve a good night’s sleep.
If you find it hard to keep track of your sleep, you may want to consider trying ShutEye. The ShutEye app helps you to track your sleep quality at night, letting you know the times you’ve snored. It also has a smart alarm clock feature that will help you wake up gently at the same time, each morning.
7. Exercise Regularly
You should exercise regularly to tone the muscles in your body. Toning various muscles around the throat and neck region can lead to less snoring. Consider doing exercises that work the mouth or throat muscles [2].
8. Lose Weight
If you are overweight and you are suffering from loud snoring, consider losing weight. Fatty tissues can contribute to snoring. Sometimes, weight loss is all you need to treat snoring.
9. Clear Nasal Passages
When you have nasal congestion, it can be harder for air to get out. This causes snoring to occur. To relieve a stuffy nose, try using a saline spray or nasal strips to gently lift nasal passages open.
Cleared nasal passages will help you to eliminate snoring.
10. Quit Smoking
The more a person smokes, the more likely they are to snore. Smoking causes irritation to the lining of the nasal cavity and throat, causing mucus build-up and swollen nasal tissues. If the nasal passages become congested, it may be harder to breathe through the nose.
This inflammation increases the risk of snoring. Hence, if you want to get rid of snoring, quit smoking or try your best to abstain from it as much as possible.
11. Treat Sleep Apnea
If you suspect that you may have obstructive sleep apnea based on observed episodes of stopped breathing during sleep, snoring loudly, or excessive daytime sleepiness, it is wise to get it checked.
Sleep apnea is a potentially serious sleep disorder that can have multiple complications. You are strongly advised to see a doctor for proper assessment of your condition. If you have been diagnosed with sleep apnea, your doctor may suggest medical treatment options such as Continuous Positive Airway Pressure (CPAP).
12. Treat Any Allergies
Allergies can cause nasal congestion and swelling, leading to frequent and louder snoring. Allergic rhinitis is one of the common contributors to snoring and poor sleep quality. It also increases the risk of developing sleep disorders such as sleep apnea.
By treating allergic rhinitis or any other allergies, it can work to reduce snoring and any other symptoms related to poor sleep quality [3].
Conclusion
These are 12 remedies that may try to reduce your snoring problems. However, in cases where snoring is a result of an underlying medical condition, you should visit a medical professional. Only a doctor will be able to give you an accurate diagnosis and determine whether your snoring occurs as a result of obstructive sleep apnea.
For More Resources
Snoring: Causes, Symptoms and Treatment
Can Snoring Cause Sore Throat?
20+ Best Snoring Memes of 2024
5 Best Snoring Apps to Help You Monitor Your Snoring
