Snoring is a condition that affects millions of adults. While it may seem like a minor issue, it can disrupt your sleep and have significant impacts on both you and your partner. In addition, snoring can be an indicator of health problems, such as obstructive sleep apnea, which is a serious condition that requires treatment to avoid serious complications.
Stopping snoring how to stop snoring is not as difficult as you might think, but it can be challenging to determine the root cause of your snoring and how to fix it. While many people with mild snoring can eliminate their snoring with simple home remedies, others may need to see their doctor for help.
Changing your sleeping position is one of the best ways to prevent or reduce snoring, according to researchers. Sleeping on your side instead of your back can reduce pressure in your throat and airway, which will keep you from snoring. You can also try elevating your head four inches while you sleep to encourage your tongue and jaw to move forward.
Sing regularly to strengthen the muscles of your throat and soft palate, which can also help you stop snoring. Singing for a few minutes each day can increase your control over these muscles, and can make it easier for you to get a good night’s sleep.
Breathe in steam before bed
Snoring can be caused by a number of factors, so using a facial steam bowl can help open up your nasal passages and airways. It is especially helpful if you have a cold or allergies, as steam will ease the swelling and congestion in your sinuses.
Cut down on alcohol and smoking
Regularly drinking alcohol before bed relaxes the muscles in your throat, causing you to snore more. Smoking is also a major cause of snoring, triggering obstructive sleep apnea in many people.
Use a humidifier in your bedroom
Dry air can cause irritation to the membranes in your nose and throat, causing snoring. A humidifier will provide the moisture your body needs to keep your nasal passages and airways moist, which can help prevent snoring and other breathing problems that can lead to sleep apnea.
Become more active
The muscles in your body are constantly working to support your body and to help you breathe. If you have a stressful job or are dealing with a serious medical problem, you may find it harder to relax, which can make it more difficult to fall asleep and stay asleep during the night. A gentle exercise program, such as a yoga class or walking, can help you relax and unwind before bedtime, and can improve your ability to fall asleep.
Strengthen your throat and tongue
Snoring is most common in people who are overweight or have an enlarged soft palate, which can be caused by a deviated septum or another structural problem in the nose. A simple exercise to work these muscles is to place the tip of your tongue behind the top front teeth and slide it back and forth for a few minutes each day.