Snoring Keeping You Up? Try These 5 Simple Tips to Stop It for Good!

Quite a number of people snore, while others are affected by the snoring sound, whether directly or indirectly. A common condition where the vibration of tissues in the airway occurs during sleep, snoring affects sleep quality. It also causes daytime drowsiness and can be life-threatening if not treated. Unfortunately, there is no popular one-shot solution regarding how to reduce snoring immediately.

However, there are effective, proven ways to provide solutions to the question of how to stop snoring altogether over time. Let’s explore a few professional-recommended strategies that can reduce snoring issues.

1. Sleep on Your Side

Did you know that sleeping on your back could lead to loss of breath, which results in snoring since the airway usually collapses? Sleeping on the side prevents the narrowing of the airways and helps reduce snoring considerably. For those who have issues remaining on the side, using a body pillow is encouraged.

2. Clear Nasal Passages

Nasal congestion or blockages are also factors which may lead to snoring. People can unblock their nasal passages in various ways, like the use of salt water, nasal corsets, or a humidifier to ensure proper breathing while sleeping. By treating nasal congestion, you minimise mouth breathing, a major cause of snoring.

3. Maintain a Healthy Weight

Obesity, especially weight around the neck, puts additional pressure on the airway and you will snore more often. Research findings indicate that weight loss itself causes snoring to reduce because fatty tissues in the throat reduce as one loses weight. In the long run, one can only reduce the effects of snoring through exercise and, at the same, observe a balanced diet.

4. Limit Alcohol Before Bed

Preliminary drinking is likely to cause cerebrovascular relaxation on throat muscles to allow tissues in the airway to vibrate, thus causing snoring. People should avoid alcohol consumption three to four hours before bedtime to avoid this. Reduction of alcohol intake is one of the answers to how to stop snoring and, at the same time, improve general sleep quality.

5. Practice Good Sleep Hygiene

Creating a good sleep regimen and investing in the right bedding can help you reduce snoring significantly. You must maintain your circadian rhythm by going to bed at the same time every day in a cool and quiet room. Also, avoid screen time an hour before bedtime. Having proper sleep hygiene is useful to the bore effectively which will instigate the lessening of snoring.

6. Try Anti-Snoring Devices

If changes in one's way of living do not solve the issue, then using anti-snoring devices can make a big difference. These devices include mandibular advancement splints (MAS) appliances that change the position of the lower jaw during sleep in a way that opens the airway. 

Additionally, numerous individuals suffering from sleep apnea need to utilise CPAP machines to maintain an open airway throughout the entire night. Sleep specialists suggest that these devices are a solution to stop snoring and provide the user with better and more restful sleep. You will need to discuss with a doctor about choosing the right apparatus.

Pro Tip:

Smart pillows are developed to monitor snoring and adjust your head or body accordingly to minimise snoring. When they sense that the user is snoring, these pillows can shift slightly so that the user can change positions while they continue to sleep. 

When to Seek Medical Help

Even though managing common causes like alcohol and tobacco consumption, the use of sedatives and stress can help, constant snoring may require one to seek medical advice as it can be an indication of sleep apnea. Sleep apnea poses a severe health risk, leading to heart disease and stroke, so consulting a physician is a must. 

Conclusion

It is worthy of note that how to stop snoring is not a complex process. Many natural remedies for snoring can be applied without much effort if you’re willing to make some slight changes in your lifestyle, like changing your sleeping position, ensuring that your nasal passages are clear, and even practising good health. Nevertheless, if the case of snoring becomes chronic or deteriorates, you should go for a medical checkup to avoid finding that you are having some other health complications.