Do you keep your partner awake at night with your snoring? If you do, don’t worry; a majority of people experience trouble with snoring. I was at my wit’s end enduring my husband’s snoring and began my quest for any and every possible remedy. I’m happy to say he no longer keeps me awake at night, and you, too, can join the ranks of former snorers. There are many solutions out there, but here’s how to stop snoring naturally just by doing a few sleeping and lifestyle changes before you resort to surgery or other medical procedures.
Change your sleeping position
Sleeping on your side rather than on your back is a recommended position for snorers. When you lie on your back, your tongue or your soft palate (the soft tissue at the back of the roof of your mouth) relaxes and moves to the back of your throat, which can partially block your airways as you sleep. Sleeping on your side prevents this. Most doctors recommended using a body pillow to help you get used to side-sleeping.
Clear your nasal passages
If you start snoring through your nose, this may be caused by blocked nasal passages. Some remedies for a clogged nose you could try: taking a hot shower before going to bed, or rinsing out your nasal passage with a saltwater solution.
Treat your allergies
Nasal congestion and inflammation could be triggered by allergies. Get tested for allergies and then try to eliminate potential allergens that could be found in your sleeping environment – for example, replace your pillowcases and sheets regularly, because there could be dust mites that could cause allergic reactions and snoring.
Exercise and lose weight
If you are overweight, the fatty tissue around your neck can end up pushing down your throat, squeezing your airway, and preventing air from freely flowing in and out, which can cause you to snore. Weight loss through healthy diet and regular exercise can help reduce or stop snoring. If you are having trouble here’s how to become a morning exerciser.
Stop drinking and smoking
Alcohol causes muscles to relax, which makes the back of your throat (your airway muscles) collapse more easily, making it more likely for you to snore. Avoid drinking alcohol, especially right before bed. Smoking, on the other hand, causes nasal congestion and inflammation. Smoke from cigarettes irritates the lining of your nasal cavity and throat, which will in turn cause swelling and congestion of nasal passages. Quit smoking to reduce snoring and improve your overall health.
Try anti-snoring appliances
If the above remedies don’t work for you, you can try some devices especially designed to stop snoring, most of which you can buy over the counter.
-Nasal strips and dilators – Nasal strips open your nostrils wider for improved airflow and easier breathing. Similarly, nasal dilators are stiffened adhesive strips that can decrease airflow resistance.
-Oral appliances – These are dental mouthpieces that can help keep your air passages open while you sleep. For example, a Mandibular Advancement Device (MAD) can help reposition your jaw, moving it forward so that your tongue doesn’t end up blocking the back of your throat. See your dentist to have one made for you.
-Pillows – There are special pillows that can extend your neck and widen your airway, which can decrease snoring.
-CPAP machine – Those with obstructive sleep apnea are often recommended to use a Continuous Positive Airway Pressure machine. Essentially, a pressurized mask worn over your nose helps keep your airway open while you sleep. This treatment is often effective in reducing snoring because it pushes air to the back of your throat.
These easy solutions are for you to learn how to stop snoring naturally. If these tips aren’t effective for you, visit your general physician or an ENT (Ear, Nose, and Throat) doctor for consultation.
Katherine Dilworth is a wife, mother, and a blogger who writes on caseydilworth.com. This blog provides exclusive information on how to stop snoring naturally: Why do People Snore and Snoring Solutions.