Snoring can be highly irritating to both the snoring and the people nearby who have to listen to it. If you're in the latter group, there are several things you can do to stop the snoring before it starts, but if you're in the former group, there are also some things you can do to decrease how much you snore when sleeping. The key thing that stops snoring is allowing air to flow through your throat when breathing normally, rather than when sleeping at night when relaxed tissues in your throat vibrate and cause harsh noises when air flows through them.
What Causes Snoring?
In many cases, snoring is a symptom of sleep apnea, which causes you to gasp for air several times throughout your sleep. It happens when air flows through your throat when you breathe in your sleep. This causes the relaxed tissues in your throat to vibrate and cause harsh, irritating snoring sounds. In fact, snoring may be a sign of a severe health condition, including obstructive sleep apnea (blocked airways), obesity, an issue with the structure of your mouth, nose, or throat, sleep deprivation. In other cases, snoring may be caused simply by sleeping on your back or drinking too close to bedtime.
7 Tips to Stop Snoring
Tip #1 - Get a restful night's sleep:
To get a restful night's sleep, you have to set yourself up for success. Start by going to bed at a reasonable time so that you can get an adequate amount of sleep. Avoid high-energy activities late in the evening and consider doing something calming before bedtime, such as taking a warm bath or listening to soothing music. Have a good night's sleep.
Tip #2 - Sleep on your side:
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
Tip #3 - Limit or avoid alcohol before bed:
Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.
Tip #4 - Lose weight if you are overweight:
One way to fight snoring and reduce the potential risk of having sleep apnea (and its other associated risks) is losing weight. Extra weight can create excess pressure on your airways and make breathing more difficult. This may lead to poor-quality breathing while you're asleep, disrupting your sleep and causing those awful snores! If you're looking for ways to lose weight but don't want to give up comfort food like pizza or ice cream (don't worry; we won't tell), check out some healthy snacks that keep you full longer than junk food without compromising taste.
Tip #5 - Stop smoking:
Smoking is an unhealthy habit that can worsen your snoring. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat, which can block the airways and cause snoring. It can bring quick snoring relief.
Tip #6 - Treat chronic allergies:
Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you'll snore. Talk to your doctor about what kind of over-the-counter or prescription allergy medications may improve your condition.
Tip #7 - Use an oral appliance:
Dental mouthpieces called "oral appliances" can help keep your air passages open, making it easier for you to breathe. This prevents snoring. You need to see your dentist get one of these devices made.
Since snoring happens during sleep, try to get a good night's rest. Make sure your bedroom is quiet and dark. If you have other things on your mind at night, try reading a book before bed instead of watching TV or checking your phone. And if you do fall asleep with something else in front of you, make sure that it isn't too bright or loud to disturb your sleeping pattern.