Around 44% of men and 28% of women between 30 and 60 years old snore. They are often the subject of jokes in the family. However, snoring is a serious issue and should not be ignored.
Snoring might be a sign of some underlying problem like sleep apnea. It might also lead to heart diseases. This article will provide you with some fantastic tips on how to stop snoring.
Why do People Snore?
Before knowing remedies for snoring, it’s crucial to understand the reasons behind snoring.
When you sleep, the tissues in your throat relax. As a result, they vibrate when air passes through them. And, that emits a hoarse, irritating sound.
Snoring might also indicate some serious underlying disorder. Let us look at what causes snoring.
- You might have obstructive sleep apnea ( blocked airways).
- You may be overweight or obese.
- There might be some issues in the structure of your mouth, nose, and throat.
- You might not be getting adequate sleep.
At times, sleeping on your back may cause snoring because your airways get obstructed. Moreover, consumption of alcohol before bed might also cause snoring.
13 Easy Remedies for Snoring
How to prevent snoring? Here are 13 excellent remedies that will help you and your partner get a peaceful night’s sleep.
1. Sleep on Your Side
Lying on your back makes the base of your tongue collapse to the back of your throat. It obstructs your airways. Thus, there is a vibrating sound when air passes through your throat. Sleeping on your side will help to keep your airways clear and prevent snoring.
If you have to sleep on your back, keeping your head elevated can help. As a part of snoring treatment, doctors often suggest adjustable bed frames. That allows you to keep your head and shoulders raised while sleeping. It prevents your airways from getting blocked.
2. Say No to Alcohol
Alcohol relaxes your throat muscles. This can obstruct the airways and cause snoring. Avoid drinking alcohol at night. Alcohol consumption can lead to snoring even if you don’t snore regularly. And, if you have sleep apnea, alcohol will worsen it.
3. Reduce Weight if You are Obese
If you have gained weight and started snoring, losing weight might be one of the ways to stop snoring. Thin people also snore. However, being obese might lead to fat accumulation around your neck. That might constrict your throat muscles, leading to snoring.
4. Use Nasal Strips or a Nasal Dilator
You can place nasal strips on the bridge of your nose. That will increase the space in your nasal passage. As a result, your breathing will not be obstructed, and you will not snore.
A nasal dilator is also quite effective. It is an adhesive that you place above your nose across the nostrils. It increases the space in your nasal passage. Thus, you will breathe easily and not snore.
5. Treat Your Allergies
Your allergies can block your nose, forcing you to breathe with your mouth. That will increase the chances of snoring because your throat tissues often collapse while sleeping.
Your doctor might suggest some medicine for snoring. Antihistamine drugs work best in allergies. However, it is better to consult your physician before taking over-the-counter medications.
Remember to wash your sheets and pillowcases regularly. Millions of dust mites are present on your bed. If you are hyperallergic, they can worsen your condition. So, changing your sheets frequently is the key to keep allergies away and stop snoring.
6. Quit Smoking
If you are a smoker, how to stop snoring immediately? The easiest way is to quit smoking. Smoking is an unhealthy habit that obstructs your nasal pathways. This worsens the problem of snoring.
If you find it difficult to quit at once, try reducing it gradually. That will help you to give up the habit.
You can talk to your doctor for tips on how to quit smoking. They might suggest gum or patches. In some cases, behavioral therapy might be required.
7. Correct the Structural Problems in Your Nose
How to stop someone from snoring if they have a deformity in the nose structure? Some people might have a misalignment in the wall that separates both sides of their nose. It might be from birth or due to an injury.
You might have to undergo surgery to cure this condition.
8. Get Adequate Sleep
How to stop snoring naturally? Getting enough sleep is the best way to stop snoring naturally. You should sleep for at least 7 to 9 hours everyday.
When you don’t get enough sleep, you hit the bed tired, drained, and exhausted. As a result, your muscles become floppier. That increases the chances of snoring.
Thus getting an undisturbed sleep of at least 7 hours is the best way to stop snoring.
9. Don’t Take Sedatives Before Bed
Do you take sedatives to sleep better? And wondering how to get rid of snoring? Well, your medicines might be causing you to snore in your sleep.
Sedatives act on your muscles and make them relax. So, when your throat muscles relax or collapse, they might obstruct the air and lead to snoring.
Talk to your doctor to replace the sedatives with some other alternatives.
10. Try Continuous Positive Airway Pressure (CPAP)
CPAP is a medically approved process where you put a pressurized mask over your nose. It helps in keeping your airways open and prevents snoring.
Snoring vs sleep apnea is related. And CPAP is one of the most effective methods to treat sleep apnea.
11. Wear Implants
Palatal implants are an excellent treatment for snoring. In this process, the doctor injects strands of polyester filament into the soft tissue of your mouth. It helps in stiffening it up. Therefore, your airways do not get blocked easily.
So, if you are wondering how to cure snoring and sleep peacefully, reach out to your dentist and get your palatal implants made.
12. Drink Enough Fluids
You might have tried many remedies but you are still wondering what makes you snore. It might be that you are not drinking sufficient water.
When you don’t take adequate fluids, your body becomes dehydrated. Your nasal fluids also dry up and become sticky. That might lead to the blocking of your nasal pathway, forcing you to breathe through your mouth.
13. Radiofrequency Tissue Ablation (Somnoplasty)
If none of the snoring solutions seem to work for you, you might consider opting for this new treatment.
This treatment uses radio waves of low intensity on your soft palate. This shrinks the tissues and prevents snoring.
A Final Word
We now know what causes snoring and how to stop it. Adopt a healthy lifestyle and make sure you don’t mess with your sleep schedule. Follow the snoring remedies above to prevent snoring. If your condition gets complicated, consult your doctor immediately.
If you are pregnant, you can take a wedge pillow and sleep on your side. That will prevent your airways from getting blocked.
If you are suffering from any medical condition, your doctor can suggest you the best ways to stop snoring permanently.
Press the tip of your tongue against your lower front teeth. Then press it against the floor of your mouth. It will help in strengthening your mouth muscles and prevent snoring.
Drink plenty of water and other fluids. Keeping your mouth and nasal fluids hydrated will prevent them from becoming sticky and obstructing your airways.