Snoring is the subject of many a joke or humorous conversation, but in reality it can cause many inconveniences. Snoring not only disturbs your rest, but it can also be a symphony of frustration for your bed partner. In this article, we reveal 10 tips from experts on how to stop snoring.
Snoring it's not an unsolvable puzzle, so let's see how to stop snoring. In fact, it is often associated with a variety of lifestyle factors that can be addressed with with a few simple changes. By making some adjustments to your lifestyle and sleeping habits, you can enjoy calmer nights and more relaxed sleep.
1. Maintain a healthy weight
Excess weight, especially around the neck, can contribute to snoring. When you gain weight, may narrow the airways, which increases the likelihood of snoring. Focus on a balanced diet and regular exercise to shed excess pounds and reduce snoring.
2. Sleeping on your side
Sleeping on your back can cause the tongue and soft palate to collapse into the back of the throat, causing snoring. Try it sleep on your side, to maintain an open airway. You can even use body pillows to help you maintain this position throughout the night.
3. Raise your head
Elevating your head while you sleep can help prevent airway collapse. You can achieve this by using a thicker pillow or by investing in a wedge-shaped pillow designed to keep the head and upper body elevated.
4. Hydration and humidity
Dry air can irritate the throat and nasal passages, causing snoring. Make it your bedroom well moisturized and stay hydrated throughout the day to reduce the likelihood of snoring caused by dry air.
5. Limit alcohol and sedatives
Alcohol and sedatives relax the muscles in the throat, making snoring more likely. Try to avoid these substances, especially in the hours before bed.
Establishing a consistent sleep routine can improve sleep quality and reduce snoring. Go to sleep and wake up every day at the same time, even at the weekend to adjust your body's internal clock.
7. Clean the nasal passages
If you have a stuffy nose or allergies, they could be yours nasal passages partially blocked, making it harder to breathe through the nose and increasing the chances of snoring. Use saline sprays, nasal strips, or a humidifier to keep your nasal passages clear.
8. Stay well hydrated
Dehydration can cause sticky secretions in the throat and mouth, which can increases snoring. Drink enough water throughout the day to keep your airways moist and reduce snoring.
9. Avoid heavy meals before bed
Eating a large meal right before bed can cause indigestion and increase the risk of snoring. Try to finish eating at least two to three hours before bed to give your body time to digest the food.
10. Consider anti-snoring devices
If lifestyle changes alone don't solve your snoring problem, consider using it anti-snoring devices, such as nose strips, mouthpieces or even special pillows. These devices can help keep your airway open and reduce snoring.
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