As we’ve learned in prior articles, snoring occurs when airflow gets restricted while sleeping.  This causes the relaxed tissues in the back of your mouth and throat to vibrate and cause the harsh (and possibly irritating) sound called snoring.  Depending on the severity of it, snoring can disrupt your sleep as well as that of your partner.  Even if it doesn’t affect or bother you that much, snoring shouldn’t be ignored.  In fact, it may indicate the presence of a serious, underlying health condition such as:

  • anatomical and structural issues of the mouth, nose, or throat
  • blocked airways caused by OSA or obstructive sleep apnea
  • obesity or being grossly overweight
  • sleep deprivation

In other cases, snoring may be caused by drinking alcohol or sleeping on your back.  Some have seen that their snoring reduced when they stopped the intake of dairy products as it enhances the production of mucus. Fortunately, snoring can often be treated with lifestyle changes and other simple home remedies.  However, in the more severe cases, more invasive forms of treatment may be required.  However, that entails recovery period and medications after surgery and may not be the right solution for everyone. Here are several lifestyle changes that will help you help you stop snoring naturally without the need for more invasive measures.

Avoid or limit drinking Alcohol prior to Bedtime

If you want to know another way for how to stop snoring at night, avoid drinking any alcohol at least 3 hours prior to bedtime.  Alcohol relaxes your throat muscles and can cause you to snore.  There are other ways that alcohol can disrupt your sleep as well.  According to a 2020 sleep study, drinking alcohol is associated with shorter periods of REM sleep which is important because dreaming and memory formation typically occurs during this stage of sleep.

Avoid taking Sedatives before going to Bed

If you need to take sedatives before bedtime, talk to your doctor about your options.  Avoiding the use of sedatives prior to bedtime may alleviate your snoring problem.  Just like alcohol, sedatives will cause the muscles in your throat to relax and eventually cause you to snore. The snores happen as the muscles in the throat relax and vibrate higher with every breath you inhale and exhale.

Elevate the Head of the Bed

Raising the head of your bed by only 3-4 inches is another snoring solution to consider.  This can help reduce the risk of snoring by keeping your airway unobstructed.  Products such as bed risers can help. Additionally, you can use a few pillows to prop up your head and shoulders, thereby clearing the respiratory passages better.

Get enough Sleep

According to recommendations made by the American Academy of Sleep Medicine and Sleep Research Society, adults need 7–9 hours of sleep every night.  Sleep deprivation can increase a person’s risk of snoring.  This is due to the fact that your throat muscles relax and make you more susceptible to having an obstructed airway and snoring.  In addition to this, snoring interrupts your sleep and increases the risk of sleep deprivation.

If You Smoke, try to quit

Quitting smoking is a proven snoring solution.  According to a study conducted in 2014, this habit can worsen a person’s snoring and may increase your risk of developing obstructive sleep apnea (OSA).  However, more conclusive research for how to stop snoring at night by quitting smoking is still needed. One of the main reasons is the inflammation in the nasal passages due to the corrosive action of the nicotine laden smoke that passes into the respiratory passages. Constant inflammation leads to narrowed airways and that causes heavy snoring.

Maintain a healthy Weight

If you’re overweight, shedding those extra pounds will reduce the excess tissues in the throat which may be causing you to snore.  You can lose excess weight by reducing your caloric intake and eating smaller portions of more nutrient-rich foods.  Additionally, try to exercise daily. Weight loss helps to reduce the fat layers around the neck region and thereby aids better breathing.

Sleep on Your Side, not Your Back

Sleeping on your back may cause your tongue to fall to the back of your throat, thereby blocking airflow and causing you to snore.  In many instances, changing your sleep position and sleeping on your side may be all that’s required for air to flow freely and stop you from snoring.

Use a nasal dilator or nasal strips

Another one of the many ways that is effective for how to stop snoring at night is a product known as a nasal dilator or the more common nasal strips.  Nasal dilators are stiffened adhesive strips that are applied across the nostrils at the top of the nose.  These products decrease airflow resistance and make it easier for you to breathe.  Nasal strips are placed across the bridge of the nose and help increase the size of the space in your nasal passages.  This will make breathing more effective and eliminate or reduce your snoring.

A word about Asonor Anti-snoring Nasal Spray

While snoring is more common in men and overweight individuals, it can affect all age groups from younger children to seniors and the elderly.  While there are dozens of anti- snoring solution products available on the market today, many of them don’t work as advertised or promised.  However, Asonor Anti-snoring Solution is a product that has been clinically proven to effectively stop snoring in 3 out of every 4 cases studied.  Today, Asonor is available in Canada, Europe, and the US. We understand how snoring can impair your quality of life and pose a threat to your health.  For more information about this amazing product e-mail us your questions to [email protected].

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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