Do you or someone you love snore? Here are some easy solutions you should know on how to stop snoring and bring peace to your home.
How to Stop Snoring: Easy Solutions You Should Know About
You may be among the 45 percent of U.S. adults who snore from time to time. While snoring is typically harmless, it can disrupt your sleep and that of your bed partner, and it can be bothersome as well. Not only is snoring a pain in the neck, but it may also be an indication of an underlying health issue. It is suggested that you see your doctor before self-treating with over-the-counter sprays and pills if you have been diagnosed with snoring. There are a few simple things you can do on your own to reduce or stop the noise once you’ve been cleared for treatment for snoring.
If you snore when lying on your back, try sleeping on your side. This will keep your tongue from obstructing your airway. You can also try raising your head by placing a pillow under your neck. A body pillow can also help keep you in a side sleeping position. Other tips to stop snoring with the change of position could be using position trainers, which helps keep you in the correct place during sleep. This device is inserted into the mouth and holds the jaw slightly forward to keep the airway open. It is mainly used for therapy and sleep-disordered breathing.
If you are overweight, one of the best things you can do for yourself is to lose weight. If changing your sleep position doesn’t help, other medical solutions can. One is a laser procedure called Somnoplasty. This outpatient surgery uses a laser to shrink or remove excess tissue in the nose and throat that may be blocking the airway. There is also a MAD (mandibular advancement device), a dental appliance that fits like a sports mouthguard and pulls the lower jaw and tongue forward during sleep, preventing them from falling back and obstructing the airway.
You may also stop snoring by making some simple lifestyle changes. One of the most effective methods is to lose weight if you are overweight or obese. Extra weight around your neck can put pressure on your airway and increase your risk of snoring. It would help if you also avoided alcohol before bed, as it relaxes the muscles in your throat and increases your risk of snoring. Smoking is also known to cause snoring. Finally, practicing good sleep hygiene can help you get a better night’s sleep and reduce your snoring. This includes establishing a regular sleep schedule, avoiding caffeine and strenuous exercise close to bedtime, and winding down before bed with relaxation techniques.
Practice Good Sleep Hygiene
Creating good sleep habits can also help to reduce snoring. Follow a regular sleep schedule, avoid caffeine and nicotine before bed, and create a relaxing bedtime routine. Practice some deep-breathing exercises or meditation before bed to help you relax. Making these small changes can make a big difference in your sleep quality and may help reduce your snoring.
Open Nasal Passages
One way to keep your nasal passages open and reduce the risk of snoring is to use a nasal saline spray or rinse before bed. This will help to clear any congestion and keep your nasal passages open. If allergies are causing your snoring, treating your allergies may also help. There are a variety of over-the-counter medications and nasal sprays that can help relieve allergy symptoms. Your nasal passages work similarly to a straw. When they are clear, air can flow through them quickly. When congested, the airway is narrowed, and snoring is more likely to occur.
Change Your Pillows
One of the simplest things you can do to improve your sleep is to change your pillows. Old, dusty, or mismatched pillows can cause neck pain and discomfort, leading to poor sleep quality. In addition, sleeping on a too-soft pillow can cause your head and neck to slump, leading to snoring. A firm pillow that supports your neck will help keep your spine aligned and reduce snoring. There are various types of pillows available on the market that are designed to help with snoring. Some are filled with feathers or buckwheat hulls, while others have built-in chin support or are designed specifically for side sleepers. Try out a few different types until you find one that works best for you. There are many ways to stop snoring, some simple changes in your sleep habits and others more involved, like surgery. If you have been diagnosed with snoring, it is best to speak with your doctor before trying any over-the-counter remedies. There may be an underlying health condition causing your snoring, and it is essential to get proper treatment. With some minor changes and a little bit of effort, you can reduce or stop the noise coming from your snoring and get a good night’s sleep.