Wondering what you can do to stop snoring? You must be sick and tired of sleeping alone, 😄 I get you, and I feel how embarrassing it is when your partner asks you to sleep in separate rooms just because they cannot handle the tractor sound you are making when sleeping. Well, you shouldn’t take it personally. It is very known that when you laugh, the world laughs with you. But when you snore, you sleep alone! Enough jokes!! Back to the main issue: snoring! There are two types of snoring: The occasional, which you shouldn’t worry about, and the chronic one. The latter shouldn’t be neglected as it can be a sign of serious health issues. And in this case, a trip to your doctor is required! Snoring occurs when the air can’t move freely through your nose and throat, making the surrounding tissues vibrate, which produces the tractor sound!
The good news, you can stop snoring for good with simple tips and tricks, and today I will share with you some of the most effective ones!
1. How To Stop Snoring? Change Your Sleeping Position
It’s simple! If you sleep in your back, you’d better switch to sleeping on your side. Why? Sleeping on your back makes the base of your tongue and the soft palate collapse to the back wall of your throat, which produces a vibrating sound during your sleep. For better results, you can try a full-length body pillow. The latter will help you maintain sleeping on your side and supports your entire body. However, if the snoring continues, you might be suffering from sleep apnea. So seeing a doctor is what you should do ASAP!
2. How To Stop Snoring? Lose Weight!
Want to stop snoring? Be ready to hit the gym and lose some weight. Well, let’s admit it. Snoring is not only a thing that overweight people suffer from, but also thin ones. However, if you have gained some weight and noticed that you have started to snore. Then, weight gain is the main factor, especially if you gained weight around your neck. This can cause the throat’s internal diameter to squeeze, making it more likely to collapse, which eventually triggers snoring.
3. How To Stop Snoring? Avoid Drinking Alcohol
To stop snoring for good, you have to be ready to make some sacrifices. This includes giving up drinking alcohol and other alcoholic beverages 4 to 5 hours before going to bed. Why should you do so? Alcohol and sedatives can reduce the resting tone of the muscles existing in the back of your throat. This eventually raises your risks of snoring at night and makes it even worse than normal. Even if you are not always snoring, just drinking alcohol 4 to 5 hours before bedtime can make you snore! So you’d better watch out!
4. How To Stop Snoring? Change Your Pillows
When did you last replace your pillow covers? Or dust the overhead ceiling fan? Well, if it’s been quite a while, then you know why you are snoring during your sleep. Did you know that allergens in your pillow and your room can cause snoring? Well, Dust mites that accumulate in pillows can give you allergic reactions, which may lead to snoring. Another common irritant that leads to snoring is animal dander. If you are a pet owner and allow your pet to sleep in your bed, this causes you to breathe in animal dander, which causes snoring. The solution? You have to replace your pillows every six months and put them in the air fluff cycle once every couple of weeks.
5. How To Stop Snoring? Stay Hydrated
Dehydration is one of the reasons why you are snoring during your sleep. Think about it! The fewer fluids you have, the stickier the secretions in your nose and soft palate become. This, as a consequence, leads to snoring. According to the Institute of Medicine, healthy men should have 16 cups of total water per day (from all drinks and foods) while women must at least have 11 cups. Overall, to stop snoring, you should take better care of yourself, hygiene, and lifestyle. Sleep well, eat healthy, stay hydrated. These practices can actually make a great difference! Try it yourself!