A partial blockage in the air passages due to overly relaxed muscles is the main reason for snoring. There are many things that trigger this phenomenon that violates the sleep of anyone sleeping next to you, or in the adjacent rooms.
If diagnosed with OSA, your snoring treatment will vary greatly, since it is an incurable illness that demands a serious attention.
Unchecked snoring may lead to strokes, heart diseases, lack of concentration at work, lack of appetite, insomnia, and road accidents.
That’s the bad news.
The good news is that there are many proven ways to stop snoring.
Bear in mind, a specific treatment of snoring might only affect a certain type of snorer and not all cases in general.
In this post, we will discuss 8 proven ways to stop snoring that have shown positive results among your fellow snorers.
1. Change your sleeping posture.
If you sleep on your back, that’s one prime reason behind snoring. The gravity pulls everything downwards- the roof of your mouth, uvula, and pharynx.
Sleeping on either side is better. Also, your back is aligned this way. You might want to pick up a full body-length pillow for a comfortable side posture.
2. Reduce weight.
Being obese and overweight are the common reasons behind snoring. The only treatment of snoring, in this case, is to drop your body weight by 5%, maybe more if needed. There are several ways to go about this, such as consulting a dietician, signing up for a gym class with a personal trainer and much more.
3. Drink alcohol way less.
If you’re an alcoholic, you’re allowing your throat muscles to relax beyond the norm. Stop drinking at least 3 hours prior to sleep, this may not fix the issue but it is a contributing factor.
4. Clean your nose frequently.
If your nasal passage is blocked, you must clean up using a Nasal Spray or better yet, inhale the steam for at least 20 minutes before sleep.
You might also try nasal strips, or nasal dilators, which are some of the popular anti snoring devices found at every drug store.
5. Don’t take sedatives.
If you pop-in sleeping pills on a regular basis, now might be a good time to stop. Sedatives like antihistamines are known to have a relaxing effect on the whole body, thus relaxing your soft throat tissues. This can worsen your snoring and is considered a bad practice in general.
6. Use mouth guards.
For those who sleep with their mouth open, a mouth guard would help to keep it closed, thus forcing you to inhale through your nose.
7. Clean your bed before sleeping.
Allergies are a known cause for snoring. Clean your pillowcases and the bed sheet on a daily basis, especially if you have pets.
8. Use CPAP machine.
If your snore arises from the throat, it might be a good idea to use a CPAP machine to help provide a continuous supply of oxygen directly into the throat.