How to Stop Snoring – 10 Tips You Can Use Without Seeing a Doctor
So you’re trying to find out how to stop snoring? Millions of people around the world are affected by snoring. Many of them are the snorers themselves; others are people who can’t get a restful sleep because their partner snores.
While snoring is considered a sleep disorder, you do not necessarily need a doctor to show you how to stop snoring. If you really want to learn how to stop snoring, take advantage of these 10 tips:
1. Sleep on your side
If you want to know how to stop snoring, this is one of the easiest ways to do it. When you sleep on your back, it allows the base of your tongue and your soft palate to collapse and rest up against the back of your throat.
The result?
As you breathe, everything starts to vibrate up against each other, and you wind up with that annoying snoring sound.
If you find it difficult to stay off your back, sew a tennis ball to the back of your shirt. That way, it will force you to sleep on your side.
2. Lose weight
There are plenty of thin people out there who snore, but if your snoring suddenly started when you put on a few pounds, that’s likely the problem.
Take a close look at your neck. If it has taken on some extra weight, it puts more pressure on your throat – which makes it more likely to collapse when you sleep. If the walls of your throat aren’t open as wide as they should be, it will make you snore.
3. Keep alcohol, sedatives, and antihistamines to a minimum
Things that make you drowsy – like alcohol, sedatives, and antihistamines – may help you relax so that you can sleep, but they can actually make your throat muscles relax too much.
If your throat muscles aren’t somewhat firm, it limits the amount of air that can pass through, and you will start to snore.
4. Get a firmer pillow
How can you stop snoring almost instantly? By changing pillows!
If your pillow is too soft, it will not offer enough support. That can make your throat muscles collapse, which, in turn, limits the amount of air that can pass through. The more that air has to struggle to get through your throat, the louder you will snore.
5. Prop your head up
When you lie flat, it puts extra pressure on your airways. By propping yourself up with some extra pillows, it can alleviate that pressure – so that air can pass through your nose and throat easier, and you stop snoring.
6. Stop smoking
There are plenty of good reasons to quit smoking – including the fact that it will help alleviate your snoring.
When you smoke, it makes your throat swell, which makes it harder for air to pass through it. If you absolutely cannot kick the habit, at least stop lighting up right before you go to sleep so that your throat has some time to recover.
7. Set a sleep schedule and stick to it
When you learn how to stop snoring, you will realize that it all starts with a healthy sleep schedule. By going to bed and waking up at the same times every day – and, of course, getting the 8 hours that you need – you can minimize your snoring.
If you do not have a regular sleep schedule, you will be more fatigued. And the more fatigued you are, the more likely you are to snore.
8. See if you are allergic to anything
Excess mucus in your nose, sinuses, and throat can cause snoring. And, if you’re having an allergic reaction to something, your body will start to produce more mucus.
You may not even realize it, but something minor – like your wife’s perfume, your detergent, or the air freshener in your bedroom – could be causing an allergic reaction that’s making you snore. Don’t forget to dust your ceiling fan and change out your pillows! Both can become a haven for dust and dust mites.
9. Drink plenty of water
You probably already know that drinking lots of water can bring a variety of general health benefits, but did you know that it can also help you stop snoring?
If you are dehydrated, the natural mucus that you produce every day will start to thicken. The thicker it gets, the more likely it is to clog your air passages.
10. See if you are pregnant
Some women start to snore when they get pregnant. If you have suddenly started snoring, you could be expecting!
Why would pregnancy make you snore?
When you get pregnant, your hormones do all sorts of crazy things. An influx of hormones, or a sudden change in hormones, can lead to snoring.
If you are snoring while you’re pregnant, you will need to see a doctor. After all, you want to make sure that your baby is getting all of the oxygen that it needs!
These are just a few ways on how to stop snoring.
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