How to prevent snoring is the most common question of many people who have this problem and cannot sleep properly at night.
Snoring can indicate potential health risks, but also, cause sleepless nights for your partner.
If you suffer from snoring, you are not alone. Read below for some easy tips on how to stop snoring in a natural and easy way that you can do from home!
What causes snoring while you sleep?
People snore for different reasons and fit into different categories. Some may have extreme problems with snoring, while others may only have minor problems. Starting from the root of the problem will help determine the correct approach.
In general, snoring causes too much tissue in the throat and nose, or blockage of the airways which causes vibration snoring and produces snoring sounds.
The position of the tongue can also be the cause of snoring.
Possible causes of problems associated with snoring:
- Age can be the cause of snoring due to narrowing and shrinking throat.
- Snoring can be hereditary or due to the body type. Men are more likely to snore because they have a narrower throat, enlarge adenoids, cleft palate and the like.
- A person may have problems with the nose and sinuses. Air passages that are blocked due to mucus or excess tissue will result in difficulty breathing which in turn will lead to snoring.
- Excess weight is another cause of snoring due to adipose tissue and poor muscle tone.
- Excessive alcohol intake and smoking increases the possibility of snoring.
- Sleeping postures, such as sleeping on your back, cause the throat to relax, so it blocks the passage of air which again causes snoring.
In short, snoring occurs by narrowing the passage of air in the nose and throat or due to the position of the tongue.
These days, there are various drugs to stop snoring. Be patient in discovering those that are good for you and should be avoided.
Start solving the problem naturally by changing your sleeping habits.
Sleep properly, use pillows, sleep sideways to flow freely. If the problem with snoring persists, try changing your eating habits and losing weight if necessary.
Not only will it improve your physical shape, but it will also provide you with good health.
Clean a stuffy nose, use decongestants or nasal strips to allow air to pass through. Smoking can also cause snoring due to membrane irritation in the nose and throat and thus make a snoring sound.
If snoring cannot be cured naturally, it is better to start looking for a device to stop snoring. Currently, there are devices available in stores, such as:
- nasal strips
- nasal valve dilator
- sprays to stop snoring
However, if the snoring still does not stop, it means that the last option would be surgery. But this solution you should avoid if possible.
At all times, you deal with snoring problems with a natural approach, exercise or device.
Try these natural solutions and lifestyle changes, which could help prevent snoring.
7 Ways to Stop Snoring Naturally
1. Change your sleeping position
Lying on your back makes the base of your tongue and soft palate collapse on the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side can help prevent this.
A body pillow (a full-length pillow that supports your entire body) provides easy repair. This allows you to keep sleeping on your side and can dramatically change your breathing.
Placing tennis balls on the back of your back can also prevent you from turning on your back during sleep. Or you can rest your head up on the pillow, which opens the nasal airways and can stop snoring.
2. Lose weight
Weight loss helps some people, but not everyone. “Skinny people snore too.”
If you’ve gained weight and started snoring, and you haven’t snored before you gained weight, weight loss can help.
If you gain weight, excess tissue around your neck squeezes the inner diameter of your throat, making it more likely to descend during sleep, which triggers snoring.
3. Avoid alcohol
Alcohol and sedatives relax the muscles in the back of your throat, making you more likely to snore.
Drinking alcohol four to five hours before bedtime makes snoring even worse. People who don’t usually snore will snore after drinking alcohol.
4. Exercise ageRu hygiene of sleep
Bad sleep habits (also known as poor “sleep hygiene”) can have an effect similar to that of drinking alcohol.
For example, when you work long hours without getting enough sleep, you’re overwhelmed.
Which means when you finally hit the bag, you sleep soundly and deeply, and your muscles become more relaxed, which causes snoring.
5. Open the nasal canals
If snoring begins in the nose, keeping the nasal canals open can help. This allows the air to move more slowly.
Imagine a garden water hose. The rope hose makes the water go through it faster.
Your nasal canals work similarly. If your nose is clogged or narrowed due to a cold or other blockage, rapid breathing is more likely to create snoring.
A hot shower before going to bed can help you open the nasal passages.
Also, keep the rinse bottle with salt water in the shower. Rinse your nose while taking a shower to open the aisles.
6. Change pillows
Allergens in your bedroom and in your pillow can contribute to snoring. Replace your old pillows. Dust particles accumulate in the pillows and can cause allergic reactions that can lead to snoring.
Put your pillows on good radiation once every few weeks and replace them every six months to keep mites and allergens to a minimum. And keep pets out of the bedroom.
Take care before spending money on special pillows designed to prevent snoring. They can work if they raise their heads, which fixes problems with the nose, but can also cause neck pain.
7. Stay well hydrated
Drink plenty of fluids. Fluids from your nose and soft palate become thick when you’re dehydrated and can create more snoring.
In general, get enough sleep, sleep on your side, avoid alcohol before bedtime, and douse yourself with a hot shower if your nasal passages are clogged.
These simple practices can significantly reduce snoring.