Diseases

How To Stop and Prevent Snoring in 7 steps

How to Prevent Snoring

Different people have snoring problems and don’t know what to do to stop it.To Stop and Prevent Snoring, follow these 7 steps  mentioned below.

What is snoring?

Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.

What causes snoring?

Have you ever sneezed one day from allergies then sneezed another day from a bad cold? Snoring is like that. In other words, not all snoring is the same. People snore for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.

Instead, try these natural solutions and lifestyle changes, which may help you stop snoring.

Are you having snoring problems? To stop snoring, follow these 7 steps:

 

  1. Change Your Sleep Position.

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

 

  1. Lose Weight.

 Weight loss helps some people but not everyone. Although thin people snore too but if you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. “If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring,” Slaughter says.

 

  1. Avoid Alcohol.

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.

People who don’t snore normally will snore after drinking alcohol.

 

  1. Practice Good Sleep Hygiene.

Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol, (Slaughter). Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. “You sleep hard and deep, and the muscles become floppier, which creates snoring,” Slaughter says.

 

  1. Open Nasal Passages.

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower

Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

 

A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower.

Nasal strips may also work to lift nasal passages and open them up if the problem exists in your nose and not within the soft palate.

 

  1. Change Your Pillows.

 Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?

Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.

Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.

 

  1. Stay Well Hydrated.

Drink plenty of fluids. “Secretions in your nose and soft palate become stickier when you’re dehydrated,” Slaughter says. “This can create more snoring.” According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.

Following these simple steps can make a huge difference in reducing snoring.

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