Snoring is not considered a disease. However, it is a serious condition for your health and also a nuisance for your partner. While anyone can experience snoring due to cold or throat infection, heavy snoring has bad social and medical effects. Snoring occurs when throat tissues are in relaxed form and begin to vibrate while making noise at the time you sleep. It also indicates that an individual may be suffering from sleep apnea, which can result in heart disease.

There are various products in the market for eliminating snoring. However, there are some simple yet effective ways to cure snoring. But before we jump into discussing the remedies for snoring, let’s find out about its common causes and symptoms.

Common Causes of Snoring

Here are several causes of snoring:

      • Allergies

      • Asthma

      • Pregnancy

      • Being obese or overweight

      • Enlarged adenoids or tonsils

      • Drinking alcohol

      • Congestion from flue or cold

      • Nasal deformities (like nasal polyps or deviated septum)

      • A long uvula or soft palate

      • Smoking

      • Ageing

      • Muscle relaxants or some other drugs

      • Sleeping on your back

    Signs and Symptoms of Snoring

    Snoring itself is a common symptom of asthma or allergies. It may also be a symptom of obstructive sleep apnea, which is a serious medical condition that makes the person stop breathing during sleep.

    An individual with sleep apnea usually snores loudly or suffers from choking while breathing during sleep. During this condition, the body lacks oxygen supply and a person immediately wakes up from it. In severe conditions, this sudden waking up due to oxygen deprivation may occur several times when sleeping.

    Sleep apnea is linked to a higher risk of:

        • Heart disease,

        • High blood pressure,

        • Obesity,

        • Stroke and

        • Type 2 diabetes

      7 Easy Ways to Stop Snoring

      Wondering how to cure snoring? Here are seven simple and easy ways to help you stop snoring:

      1. Change Sleeping Position

      One of the simplest ways to cure snoring is simply turning onto the side rather than sleeping on the back. It can take a while for you to get used to this sleeping position. You can even try using a pillow behind your back or use a hugging pillow to ensure you don’t roll onto your back. One of the easiest remedies for snoring is simply to turn onto your side instead of sleeping on your back. Sleeping on the side is helpful because it reduces pressure on the chin. So, the airway does not block as it happens when you sleep on your back. Thus, sleeping on the side is recommended to stop airways from closing and leading to snoring.

      If you cannot sleep on the back, another alternative is to elevate your head while sleeping. You can also use extra pillows to keep your throat open during sleep time. Elevating your neck and upper body can eliminate snoring.

      Change Sleeping Position

      2. Improve Sleeping Habits

      You may have observed that you tend to snore when you are tired. Since snoring makes it difficult to have a good night’s sleep, it may end up being a vicious cycle. So, break this cycle to prevent snoring. When going to bed at the right time, your body gets enough rest and there are fewer chances of snoring.

      3. Clear the Nasal Passages

      The blocked nasal passages are another common reason for snoring. At times, nasal passages block due to cold. But some people may get bunged up easily. With a steamy shower, you can easily open the blocked nasal passages. Also, consider blowing the nose or using nasal spray before bedtime. If your nose is blocked at night but not during the daytime, it is a sign that you are reacting to allergens within your bedroom. So, ensure you do regular dusting and keep pets away from the bedroom. Even replace your bedding with hypoallergenic variants.

      Clear the Nasal Passages

      4. Avoid Drinking Alcohol Before Bedtime

      Consuming alcohol before going to bed relaxes your throat muscles. It means the throat is likely to get closed when you sleep. So, it is best to avoid drinking alcohol before bedtime. Make sure you drink only in moderation, especially at dinner or early evening. If you want to drink alcohol, make sure to consume it for 3 to 4 hours before going to sleep. It will make a difference to snoring.

      5. Don’t Smoke

      If you spend a lot of time in a smoky environment or smoke yourself, it can have an impact on your nasal airways. You are most likely to get nasal congestion, and the airways may become narrower because of inflammation. Due to this, you are likely to snore quickly. So, it is best to avoid smoking or consult a physician to help you quick smoking.

      Don’t Smoke

      6. Wear a Nasal Strip or Mouthguard

      Usually, wearing a nasal strip or mouth-guard can help you with snoring. There are various options available in the market to control snoring. For instance, if you snore because your mouth often remains open during sleep, a mouth-guard can keep it closed. Likewise, if you snore due to closing nasal passages, a nasal strip can help hold them open. But if snoring is due to some other reason, these devices may not help. In this case, you need to see an ENT expert to get rid of the problem.

      7. Lose Extra Kilos

      Even excess weight may put extra pressure around your neck while sleeping. So, you got to eat a balanced diet and exercise regularly for a healthy BMI to prevent snoring. One good cure for snoring is losing weight. It may not be easy but it is very effective. It also leads you on a path of a healthy lifestyle. Another benefit is that it helps you stop snoring.

      Lose Extra Kilos

      Many people can decrease snoring with these easy and simple remedies. But they won’t often work for everyone. So, it is best to see a doctor for snoring if the given remedies don’t seem to work for you. If you have sleep apnea, it cannot reduce with something as simple as a change in sleeping position. You only need to consult a doctor to get rid of such a serious condition.

      Also Read- Best Natural Remedy Snoring to Help You Sleep Well

      FAQs:

      Nearly 40 million Americans are considered frequent or regular snorers.  If you’re snoring is becoming a problem, here are 5 easy ways to stop snoring: 

      • Avoid drinking alcohol within 4 hours prior to bedtime.
      • If you’re a back-sleeper try sleeping on your side and use a body pillow.
      • If you’re overweight, losing some of those extra pounds might help.
      • Open up your nasal passages by taking a hot shower and using Asonor Anti-Snoring Nasal Spray before going to bed.
      • Stay hydrated by drinking plenty of fluids (especially water).

      There are a number of self-help easy ways to stop snoring that you can try at home to improve your sleep quality before seeing a healthcare professional for help.  These methods include: 

      • elevating your headboard or using an adjustable bed
      • moistening the air in your bedroom with a humidifier
      • sleeping on your side instead of sleeping on your back
      • using Asonor Anti-Snoring Nasal Spray to clear your nasal passages
      • wearing a mouthguard or nasal strips to open up your airway

      In milder, less severe cases of snoring, there are certain easy ways to stop snoring with lifestyle changes that your doctor may recommend before trying more invasive measures.  These may include avoiding alcohol prior to bedtime, changing your sleeping position, losing those extra pounds, quitting smoking, and using a nasal decongestant to unblock your nasal passages.  You can also try raising the headboard of your bed, treating your allergies, and using a nasal dilator or nasal strips.

      If you’re wondering why Asonor Anti-Snoring Nasal Spray is the go-to anti-snoring product on a global scale, it’s because of its ease of use and efficacy.  As an OTC product, it has been clinically proven effective in 3 out of every 4 cases studied.  Plus, it’s easier to use and more manageable than our competitor’s products while at the same time being more affordable, comfortable to use, and convenient.

      About Asonor Team

      Asonor is the market leader in Denmark within its category. Asonor effect on snoring is clinically proven and was registered in 2005 by the health authorities in the EU. Today Asonor is registered by the health authorities in more than 70 countries. At Asonor, we aim to help you sleep comfortably, breathe easier and live healthier. We are the world leading brand in anti-snoring medicine, distributing worldwide through an expanding and highly successful network of distributors.

       
       
       

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