How to Stop Snoring (5 steps)

How to Stop Snoring

Human beings (and many other mammals) are just naturally acquainted with snoring.

On the off chance that you are not a guilty party of this loud evening time problem, you probably know somebody who is.

Snoring influences a large portion of the population and around 25% of people are dubbed “constant snorers”.

In any case, why is it that we snore? When we rest, our neck muscles unwind.

In some areas, these muscles can be excessively loose. Sometimes, this causes your upper aviation route in the nose and throat to become tight for enough air to venture out to the lungs.

When this happens, the surrounding tissue vibrates and brings about sounds we perceive as snores.

The smaller your aviation route becomes, the more prominent the vibration and the stronger the snores. 

How to Stop Snoring (5 steps)

Apart from possibly annoying your companion or roommate, snoring can also influence how you sleep.

It decreases the nature of your sleep, could bring about sleep apnea or lead to constant sleep hardship.

Have you ever woken up in the morning worn out and not exactly feeling like you had quality sleep?

Snoring may be the cause. The good news is there are natural snoring remedies that can help. 

What’s causing you to snore? 

A few components can play an important factor here. One well-known cause is weight.

Carrying excess weight around your neck and throat can cause snoring.

In general, men have smaller air sections than women and are more likely to snore. 

Sleeping level on your back could also make you more vulnerable to snoring.

Indeed, even the state of your mouth or a stuffy nose from a virus could make you sound like an old engine revving up. 

Another extremely well-known one is the structure of your nostril as a whole.

Veered off septums, nasal polyps and extended tonsils could be the cause of your snoring. 

How you snore could also be telling of why you snore. In the event that you snore with your mouth shut, you could be snoring because of a problem with your tongue.

While on the off chance that you snore with your mouth open, a problem with your throat could be the cause of your snoring. 

Identifying why and how you snore is extremely key in figuring out how to make it stop.

How to Stop Snoring (5 steps)

Natural snoring cures that can help 

There are a couple of approaches to manage snoring -some medical and some natural.

Medical treatment is generally suggested for extenuating circumstances, such as sleep apnea.

There are also natural remedies one might want to consider, as discussed below.

Change your sleeping position

Sleeping on your back can cause your airways to become blocked or limited.

In the event that you notice that you snore while sleeping on your back, the time has come to switch up your sleeping position, as sleeping on your side is often suggested. 

What if you move onto your back in the middle of the night?

You can try propping yourself with pillows in order to keep on your side, or invest in a body pillow.

Another mean old stunt is sewing tennis balls onto the back of your night robe. 

Weightloss

Individuals who are overweight are more likely to snore than the individuals who aren’t.

Excess weight leads to additional fat around the neck, which limits airways and casues one to snore.

Changing up your eating routine, getting some activity and having enough sleep can help decrease instances of snoring.

Alcohol and tobacco use

Regular intake of alcohol, especially before bedtime, may increase your chances of snoring.

Drinking alcohol a couple of hours before you head to sleep loosens up your throat muscles, causing snoring vibrations.

Regular smokers are also prone to snoring. Smoking aggravates throat tissue, increasing the chances of snoring

How to Stop Snoring (5 steps)

Work out your tongue and throat muscles

You snore when your tongue and throat muscles are excessively loose. Reinforcing these muscles may decrease snoring.

There are a couple of activities which could help.

An extraordinary and simple hack to get some muscle practice in is singing, so toss yourself a show in the shower or your vehicle.

To work out your tongue, place the tip of your tongue behind the highest point of your teeth and slide it back and forward for a couple of minutes daily. 

Get enough sleep

Wariness can loosen up your throat and tongue muscles and cause you to snore. It’s imperative to get 7 to 9 hours of sleep each night.

Surprisingly, sleeping pills have a similar impact on your throat and tongue muscles.

In the event that you experience difficulty sleeping, you might want to look into natural remedies such as melatonin before going after those pills. 

Drink more water

Remaining hydrated is always vital, and even especially more so for snorers.

Lack of hydration prompts bodily fluid to condense in your nose, which could trigger snoring.

Drinking about 3.7 liters of water for men, and about 2.7 liters of water for women is strongly suggested.

Humidifiers

While dry air might not be the fundamental driver of your snoring, it can unquestionably trigger it. The use of humidifiers can help decrease the dryness within your bedroom.

The additional dampness in the air will help loosen up your throat.

This will make it simpler for air to stream in and out without bringing about any uproarious vibrations. 

Inspect your eating routine

Dairy and gluten items are notable guilty parties for making tissues in your nose and throat to become kindled.

You don’t need to totally remove that yummy glass of chocolate milk you have each day, however, moderation is key.

Choose some days where you can swap for a cup of tea or water instead.

Steam

How to Stop Snoring (5 steps)

Utilize a facial steam bowl or device to open up your airways in the evening, an hour or so before you plan to sleep.

This comes in particularly convenient if a stuffy nose from a cold or hypersensitivities are impacting you.

If you don’t have a steaming machine, you can opt fill a large bowl with heated water.

Next, drop your head over it and cover your head with a towel to lock in the steam -just be cautious with the hot water.

A hot shower can also have similar effects.

FAQ:

What causes snoring?

Snoring is caused by the relaxation of muscles within the roof of your mouth.

In turn, issues in the throat relax and can partially block the airway, causing vibrations perceived as snoring.

Can outside factors contribute to snoring? 

Yes! Snoring can be caused by many factors, such as one’s natural anatomy of the mouth, obesity, alcohol, allergies, or a cold.

References:

Interested in reading more on this topic? Check out:

  • Snoring the Enigma: Reasons, remedies and the ultimate cure by Bern Fertig 
  • Relief from Snoring and Sleep Apnea: A step-by-step guide to restful sleep and better health through changing the way you breathe by Tess Graham 
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Daniela Paez is a Clinical Psychologist with an MSc. In Clinical Neuropsychology from Bangor University. She has vast experience in working with children with disabilities, adolescents and their families, in extreme conditions of poverty and vulnerability. Additionally, she owns a private practice where she provides neuropsychological evaluation for children and adults, and treatment for mood disorders, anxiety, couple therapy, among other conditions.