Home remedies and lifestyle changes to stop snoring

Snoring occurs when the air flowing through your throat causes the relaxed tissues to vibrate. It results in the production of harsh and possibly irritating sounds. Since this can disrupt your or your partner’s sleep, it is vital to try snoring solutions. Here are a few suggestions. Have a look!

How can you control snoring?

1. Sleep position:

Resting on the back can cause the tongue to move to the back of the throat. It leads to partial blockage of the airflow through your throat. By resting on your side, you can allow the air to flow easily and reduce snoring.

Another remedy you should try is elevating the head of your bed by a few inches. It can control snoring by keeping the airway open. To help with this, using bed risers or pillows to get extra height can be helpful.

2. Get enough sleep:

Getting 7 to 9 hours of rest is essential for the functioning of your mind and body. Experts suggest that rest-deprived people are at an increased risk of snoring. It is so because not sleeping enough can relax your throat muscles and make you susceptible to airway obstruction.

3. Using nasal strips:

Another snoring solution is to place stick-on nasal strips on the bridge of your nose to increase the space in the nasal passage. By making breathing more effective, these strips can reduce or eliminate snoring. Those who are uncomfortable with an external nasal dilator. It is a stiffened adhesive strip applied on the top of the nose. By controlling the airflow resistance, it makes it easier to breathe.

4. Limit alcohol consumption:

One should try to limit alcohol consumption at least 3 hours before bedtime. This is because alcohol relaxes the throat muscles and leads to snoring.

5. Avoid sedatives:

Sedatives work in a similar way to alcohol. They can relax the throat muscles and cause airway obstruction leading to snoring. Thus, if you are taking any sedatives before bedtime, talk to your doctor to discuss alternatives.

6. Treat chronic allergies:

Allergies reduce the airflow through the nose and cause you to breathe through the mouth. Since it can increase your likelihood of snoring, talking to a doctor is advised. He may prescribe you some over-the-counter or prescription allergy medication to improve your condition.

7. Maintain moderate weight:

In overweight people, losing a few pounds can reduce the number of tissues in the throat. For this purpose, you should limit your overall calorie intake by consuming food in smaller portions. Get regular exercise and reach out to a doctor for help.

8. Stop smoking:

Smoking harms your body in several ways. It worsens your snoring and increases the risk of Obstructive Sleep Apnea (OSA). Thus, it is necessary to quit this habit as soon as possible. Talking to your doctor about therapies like gums and patches can help you quit.

These are a few possible snoring solutions, you can try to reduce or stop snoring.