Snoring affects so many people worldwide. In fact, 40% of adult men and 24% of women are habitual snorers. Usually, this would be acceptable, but it can be worrisome when it interrupts sleep or makes a partner uncomfortable.
In this article, we would be discussing how to stop snoring practically and ensure you get that awesome sleep you deserve.
Let’s first start with some snoring basics – why it happens in the first place.
Why Do We Snore?
When we breathe, air flows freely from our nose through our throat to our lungs. But in snoring, the airflow is turbulent due to an obstruction in the airway. This causes vibration in the tissues nearby, the resulting sound heard is what we call snoring. Here are some causes:
- Obesity: This condition causes an extra pad of fat around the throat or chest, which can obstruct the free flow of air.
- Drinking a lot of alcohol: This relaxes the muscles of the airway, which can lead to snoring.
- Sleeping position: You’re more likely to snore when sleeping on your back due to the tongue’s position.
- Blocked nostrils: Phlegm from a cold can obstruct the flow of air and cause snoring.
- Sleep apnea: A serious sleep disorder in which breathing may stop and restart intermittently.
- Swollen tonsils and adenoids: These can compress the pharynx and obstruct airflow. The snoring sound can even be heard while awake sometimes.
How To Stop Snoring
1. See a doctor
Some medical conditions like swollen tonsils and sleep apnea can cause snoring and with proper medical attention, snoring goes away after these conditions are treated. If you snore, it’s a good idea to see a doctor to discover the cause. They will suggest the appropriate treatment plan for you.
2. Lose weight
If you’re overweight or obese based on your BMI, losing weight can help you overcome snoring. This basically involves a lifestyle change of eating right and exercising well. Eating late has also been shown to contribute to weight loss.
3. Change your sleeping posture
Try sleeping on your side or on your abdomen. These positions ensure a wider airway when compared to sleeping on your back. Also, using a good pillow to elevate your head can help prevent snoring.
4. Stay hydrated
Drinking a lot of water can help to suppress hunger at night and also reduce the urge to take alcohol close to bedtime. It prevents drying of the mouth and nasal passages and lubricates these passages for an effective flow of air.
5. Decongest your nostrils
A bad cold can be uncomfortable and also obstruct the free flow of air. Nasal sprays or steam inhalation can help decongest our nostrils and enable the free flow of air.
6. Reduce your alcohol intake
Avoid taking alcohol too close to bedtime as this can affect your sleeping pattern.
7. Anti-Snoring Devices
Anti-snoring devices may be recommended by a doctor depending on the cause of the snoring.
How Can I Sleep Better?
Snoring is one out of many possible problems people may have with sleeping. Other problems may include insomnia – when you can’t sleep, restless leg syndrome, and sleep paralysis. Below are some tips to give you better sleep:
- Clear your mind and meditate
- Take a relaxing bath or shower before going to bed
- Avoid taking alcohol before bedtime
- Try and sleep for seven to nine hours every night
- Avoid eating late at night
- Work towards having a regular sleeping and waking time
- Ensure you use a comfortable mattress and pillow. Also, make your bedroom cosy and cool.
- Watch your TV shows earlier in the day so it does not affect your sleeping pattern.
- Avoid having nap times too close to your bedtime.