14 Effective Ways to Stop Snoring
16-11-2017 | Posted By: Shagun Parasher | 1503 View(s)
Snoring is a habit that none of us can control. When you snore, you know there is something wrong with your system. It is not usually something that you should worry about. It happens to everybody occasionally. But if you snore regularly at night, it can hamper the quality of your and your partner’s sleep. In this article, we are going to talk about why you snore and how can you Stop Snoring. Keep reading to know more about it.
Why do you snore?
Snoring happens when the air cannot move freely through your nose and throat while you are asleep. This makes the tissues surrounding your nasal cavity vibrate, which in turn produces the snoring sound. People who snore often have too many tissues in their throat and nasal cavity that it becomes prone to vibrate. Let us discuss the common causes of snoring first.
Common Causes of Snoring
When you age, the throat becomes narrower. The muscle tone in your throat decreases. You cannot do anything about ageing, but you can surely change your lifestyle, get to bed early and do some throat exercises to Stop Snoring.
Fatty tissues and reduced muscle tone lead to snoring. Carrying excess weight around your neck can cause snoring. This can happen to anybody who has a slightly thick body.
3. Nasal and Sinus Issues
These cause blockage and blocked airways, or stuffy nose can make inhaling the air a little tricky. It can also create the vacuum in the throat, contributing to snoring.
If you sleep on your back, then probably you snore. Sleeping on the back causes the throat flesh to relax and block the airways. Change your sleeping position because that might help.
5. The Shape of Your Nose
One side of your nose can be smaller than the other, causing deviated septum. This can make it hard for you to breathe and make you snore.
If you are on medication, you should know that there are some medicines such as sedatives, muscle relaxants and anti-depressants that can relax your tongue and throat muscles.
7. Sleep Apnea
This is a severe snoring issue that can stop you from breathing while you are asleep. This is linked to stroke, blood pressure and other heart diseases.
8) Alcohol and Smoking
If you intake alcohol and smoke as well, you are more prone to snoring. This is because both of these activities lead to the relaxation of muscles.
How to Stop Snoring Naturally?
There are some strange anti-Snoring devices available in the market today. They keep on adding more and more with time and therefore finding the right solution to this problem may become tough. The catch is these devices are not even backed up by the research. We are about to discuss some ways by which you can Stop Snoring and sleep comfortably. Keep reading to discover what they are.
1. Find your Type of Snore
Snores can be of different types- open-mouthed, closed-mouthed and snoring from any position. Diagnosing what your snore type is can help you treat it better. Close-Mouthed- If you snore close-mouthed, the reason behind you Snoring is your tongue. Changing your lifestyle and exercising can help you deal with snoring easily. Open mouth- If you snore open mouthed then, it is an indication of the sinus issue, or there is something wrong with your sleeping position. Addressing these can help you deal with snoring easily. Snoring from any position indicates sleep apnea. It can be harmful to the body, therefore, you must consider visiting your doctor.
2. Sleeping on Your Side
Sleeping on your back can create muscle relaxation near the throat and nose which in turn makes you snore. If you wish to Stop Snoring then, you must sleep on your sides. This does not let your muscles relax and produce the irritating snoring sound. If also do not lead to blockage of your air pathways. Sleeping on the side and maintains the position throughout is however difficult. You should keep pillows on your sides to avoid changing the sleeping position.
3. Improving your Digestive System
Digestion plays a significant role in our sleeping patterns and snoring. Improving the overall health of your digestive system can cure snoring. If you suffer from indigestion, you are also likely to face snoring. You can consume fenugreek and spearmint to treat indigestion. Fenugreek is believed to fight sleep apnea.
4. Lose Some Weight
If you are overweight, then you are likely to snore while sleeping. Carrying extra body mass, especially near the neck region promotes snoring. Bringing down your weight to standard or according to BMI can help you prevent snoring and add on some additional health benefits. It is among the best solutions of stopping yourself from snoring.
5. Limit or Avoid Alcohol
Alcohol is known for relaxing the body. When you consume alcohol, it tends to make your body reach an extremely relaxed state. It can also relax the nasal and throat tissues and block the air pathway. Blocked air pathways create vibration and thus, snoring. Avoid alcohol as much as you can or limit its intake to stop yourself from snoring and having a good night’s sleep.
6. Avoid Eating Big Meals at Night
Overeating of food at night can make your stomach bulky which in turn push up against the diaphragm and disturb your rhythmic breathing.
7. Avoid Dairy Products
Dairy Products such as milk leaves a layer of mucus in your mouth and throat. These can block the air pathway and thus cause snoring.
8. Stop Smoking
Smoking leads to nasal congestion and inflammation leading to the worsening of the situation. You must avoid smoking to prevent snoring and improving the health of your body.
As discussed earlier, certain medications can have a relaxing effect on your body. This can cause the worsening of snoring situation. Consult your doctor about consuming the right medicines that can also prevent snoring.
10. Check For Allergies
Allergies can cause nasal congestion and inflammation of the nasal cavity. Knowing what all you are allergic to can reduce the chances of snoring and leading to good sleep. This also can help you identify the potential allergens such as mites, pet hair, dairy, etc. in your environment and prevent yourself from them.
11. Practice Good Sleep Habits
Working for hours with no sleep or very less sleep can disturb your sleeping patterns and make you unhealthy. Running on a no-sleep day can have similar effects like that of alcohol. Make sure you take good sleep. Work is important but not more than your health.
12. Stay Hydrated
When your body is dehydrated, the secretions in your nose and soft palate become stickier. This can cause more snoring. Women should drink around 11 cups a day while men must drink 16 cups of water a day to keep their body well hydrated.
13. A Humidifier Can Help
Dry air can cause dryness of throat, nasal cavity and mouth. This can lead to congestion and thus snoring. If you want to Stop Snoring, consider buying a humidifier that can eliminate dryness from the air and make your overall body feel better. You can also add some essential oils to get maximum benefits.
14. Exercise your Tongue and Throat
Performing exercises of the tongue and throat can help in strengthening the tissues. Exercising will also prevent their over-relaxation. Doing so will help you manage the problem of snoring.
If these tips does not help you to stop snoring, then you must visit a general physician!
We hope this article was helpful. If you liked this article, do tell us in the comments below. Also, share with us if you have any other way to Stop yourself from snoring. Stay Healthy, Stay Happy.