”4 Simple Ways To Stop Snoring” is a collaborative post. Please see the disclosure page for more information. Always seek advice from a medical professional.
Almost 50% of people snore at some point in their lives, with the trait being more common in men than women and often worsening as you get older. Many people are not even aware that they snore and it can take the intervention of a partner or relative for their snoring to become known to them. Whether you’re tired of waking up with a dry mouth, have a persistent early-morning sore throat or your snoring is becoming problematic for a partner, there are ways in which you can reduce the amount you are snoring or even eradicate it all together.
Improve your diet and health
Of course, people of all shapes and sizes snore, however, there are a few lifestyle factors that can worsen your chances of snoring and make the issue more prevalent. Carrying extra weight can cause pressure on the neck and throat area, increasing the likelihood of snoring. Drinking alcohol is also associated with an increased chance of snoring as alcohol acts as a sedative, relaxing all the muscles in the body including those in the neck and throat. Eating healthily, losing any extra body weight and reducing the consumption of alcohol will not only reduce the chances of you snoring but will leave you with increased energy levels and better overall health too.
Adjust your sleeping position
For many people snoring can be reduced, or stopped completely, by simply altering their sleeping position. Sleeping on your back can cause the tongue to relax to the back of the throat, creating loud vibrations as you breathe in. Try sleeping on your side or with a body pillow to encourage the tongue to relax away from the back of the throat and keep your airways clear.
Open up your nasal passageways
When at rest, the most natural way to breathe is through the nose. However, if you have small, collapsing, nostrils or a nasal obstruction you may be unable to take in enough air this way, causing your body to revert to mouth breathing. One of the most common causes of nasal obstruction is a septal deviation caused by a broken nose, consider consulting an ENT Doctor, to have your nasal passages checked for any irregularities.
Consider investing in an anti-snoring device
Another simple way to stop snoring is to consider the use of an anti-snoring device. There are a variety of anti-snoring devices on the market, each looking to treat a particular cause of snoring. Some work by subtly shifting your jaw position, freeing up the back of the mouth and reducing the chances of your tongue vibrating against the back of your throat whilst others open up the nasal passages encouraging nasal breathing. To find the best device for you to help stop snoring, you’ll first need to understand the underlying cause of your snoring, whether that be narrowed nasal passages, a tendency to sleep on your back, extra pressure on your throat or a nasal obstruction.