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How to Stop Snoring

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How to Stop Snoring

Snoring is a great way to get you kicked out of bed and onto a couch. It also makes sleeping around other people embarrassing at times. Even if you sleep alone, you can fall victim to an uneasy night's rest if you snore. So, the real question: How to stop snoring? It's not as difficult as you'd imagine, and it's something you can manage on your own!

Change Your Sleeping Position

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Sometimes, stopping the snoring is as simple as changing how you lay to sleep! The most common position for chronic snorers is on their back. This makes your tongue and soft palate collapse to the back wall of your throat, making a vibrating noise as you sleep. To stop this, simply switch to sleeping on your side. If you're having trouble adjusting, try a body pillow.

Lose Weight

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If you're packing a few extra pounds, shedding them might have the effect on your snoring that you're looking for! Having extra weight, particularly around the neck, makes it more likely that the internal diameter of your throat will collapse during sleep, leading to snoring. This, however, might not work for everyone. Even very thin people can have a chronic snoring problem!

Avoid Alcohol

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Alcohol, as well as any other sedative that you might take, makes your muscles more relaxed as you sleep. This includes muscles in the back of your throat, which can lead to snoring. The best way to avoid this is to not drink for approximately five hours before you go to bed. If possible, avoid taking any other sedatives during this time, either.

Change Your Pillow

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Something tiny and invisible might really be the cause of your snoring:  Dust mites! Dust mites, as well as other allergens, can cause snoring, or make existing snoring worse. If you're trying everything, and nothing is working, try changing out your pillows to something hypoallergenic. Also take the time to get rid of dust mites throughout your bedroom; it can certainly help!

Practice Good Sleep Hygiene

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And we're not talking about showering before bed! Practicing good sleep hygiene simply means giving yourself the best chances to get a restful night's sleep. This includes cutting back on before-bed TV, using the bed only for sleeping, and other standard tips. You should also avoid allowing yourself to become overtired before going to bed. This makes the muscles in your throat lax, similar to a sedative.

Open Your Nasal Passages

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Is your snoring starting in your nose? Then you might just need to keep it open to stop it! Sometimes, snoring can be caused by your nostrils being narrowed while you sleep, leading to faster, louder intakes of air. If you're having this problem due to a cold, allergies, or any other problem, try keeping your nasal passages opened. There are nasal strips that can help with this!

Snoring isn't fun for anyone involved, whether it be the snorer or the people having to listen to it. However, with a bit of know-how and a few tried and tested methods, you'll be sleeping peacefully before you know it!

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