Do you or a loved one snore?
If youre desperate to learnhow to stop snoring, this article is for you.
Luckily for the people who do snore, they dont know theyre doing it.
Therefore, their sleep isnt affected.
What is Snoring and Why Does It Happen?
Snoring is the hoarse sound that sometimes triggers when someone is asleep.
This vibration is the recognizable snoring sound.
However, if youve already tried and tested all of these, it might be time to intervene medically.
Reduce Your Body Weight
The first natural way to stop snoring is weight loss.
If you didnt snore beforehand, this additional weight could be squeezing your throat.
The majority of Americans are overweight, and obesity can cause snoring and a range of other sleep-related issues.
Obstructive sleep apnea (OSA) is one of these issues.
OSA triggers when the muscles in your throat temporarily relax.
This relaxation causes your airway to be significantly narrowed or completely closed off.
If your airway is closed, that means you arent breathing.
And not enough oxygen in your body can have detrimental effects on your overall health.
We know this may sound weird, but mouth exercises are a great natural way to reduce snoring.
These exercises are known as oropharyngeal exercises and involve repeatedly moving your mouth and tongue to strengthen the muscles.
Consistency is key, so set aside a few minutes each day to attempt your oropharyngeal exercises.
Open Your Nasal Passages
Keeping your nasal passages clear and open may help with your snoring.
This air will be moving at a much faster speed than if your nasal passages were clear.
The faster-moving air is more likely to pass over the relaxed muscles causing the snoring sound.
Raising the head of your bed removes some pressure from your throat and opens up your nasal passages.
And sometimes, time isnt on your side.
So if youre looking for an immediate fix, try one of these two ways to beat snoring.
Wear a Nasal Strip
Nasal strips help to lift and widen your nasal passages.
Anti-snoring mouth appliances work by moving the lower jaw forward.
Your dentist may also specialize in dental sleep medicine.
They will create an oral appliance that is tailored to fit your specific mouth shape to help alleviate snoring.
Upper Airway Surgery
Upper airway surgery is one option that doctors may suggest as a snoring treatment.
The gadget works by constantly delivering a steady air pressure through a mask or nose piece.
How to Prevent Snoring
There are things that contribute to snoring that are easily preventable.
Dont Smoke
Smoking can irritate the membranes on your throat and nose.
This irritation then causes the airways to contract eventually, resulting in snoring.
Quitting smoking is just as hard as losing weight.
But quitting will have not only tremendous benefits regarding your snoring but also your overall health.
Asalcoholis a depressant, it relaxes the muscles in your mouth and throat.
By now, you know that when these muscles relax, they constrict your airways, resulting in snoring.
This is because the tissues in the throat relax more when we are drunk than when we are sober.
Lying on your back gives your tongue the ability to fall backward into your throat.
This tongue positioning while lying on your back narrows your airways and obstructs your airflow.
Sleeping on your side opens up your airways and allows you to breathe easier, and reduces snoring.
Doctors highly recommend sleeping on your side, especially for those with a sleep disorder.
The first is to purchase a body pillow.
Body pillows are full-length pillows that help support your entire body.
The other method you could try is to tape a tennis ball to the back of your pajamas.
This one may sound kind of strange, but it works.
The tennis ball will prevent you from rolling onto your back and, in turn, stop the snoring.
Dont Get Overly Tired
Being overtired is a huge problem when it comes to snoring.
When youre overtired, you sleep deeply, and the muscles throughout your body become more relaxed than usual.
An adults recommended amount of sleep is around seven to nine hours per night.
These ways include:
FAQs
How to Get Someone to Stop Snoring?
Trying to get a good nights sleep is nearly impossible when youre sleeping next to a snorer.
One of the best ways to get a quick snoring fix is to roll the snorer onto their side.
Moving them onto their side opens up their airways and stops or improves their snoring.
What Helps With Snoring?
take a stab at prevent these things in your day-to-day life and see if it improves your snoring issue.
Is There a Treatment for Snoring?
When is Snoring a Serious Issue?
Snoring becomes a serious issue when you suffer from a sleep disorder called obstructive sleep apnea.
Obstructive sleep apnea (OSA) is when a person stops breathing for 10 to 30 seconds while sleeping.
OSA can cause high blood pressure, heart attacks, strokes, and abnormal heartbeats in the long run.
Or has one of these ways been the answer to all your stop snoring prayers?
Let us know in the comment section down below.
