If your sleep is being disrupted by snoring, there are a number of things you can try on how to stop snoring. These range from lifestyle changes to physical methods that can strengthen throat muscles and open up the airway. Snoring is not something to ignore, especially when it may be a sign of sleep apnea. However, before deciding on medical treatment, try these natural remedies on how to stop snoring first.
Sleep on your side.
If your snoring is caused by sleeping flat on your back, sleeping on your side may reduce or eliminate it. Sleeping on your back allows the base of the tongue to fall back into the throat, narrowing the airway and causing the tissues to vibrate. Sleeping on your side prevents this from happening.
Other home remedies and lifestyle modifications may also help with snoring, such as losing weight, refraining from alcohol, quitting smoking, and using a tennis ball sewn to the back of pajamas to keep you from rolling over while asleep. Over-the-counter anti-snoring aids include nasal strips and internal and external nasal dilators that open the nostrils.
Exercise also tones the muscles of the neck and throat, reducing snoring. Try repeating vowels—a-e-i-o-u—for 30 seconds a few times a day to strengthen these muscles.
Change your sleeping position.
Snoring can affect the quality of sleep for everyone in the room. Poor sleep leads to daytime fatigue and moodiness, high blood pressure, and a wide range of health problems.
The good news is that snoring is easily prevented by making simple changes to the way you sleep and sleeping habits. Using an adjustable bed that can tilt to help you snore less can also be helpful.
A mandibular advancement splint (looks like a mouth guard) can be worn to push the lower jaw forward and open the airway during sleep. Keeping hydrated can also help — secretions in the nose and throat become stickier when dehydrated. If you’re having trouble snoring, talk to your doctor about what may be causing it. They can recommend lifestyle solutions or even refer you for a sleep study. A better night’s rest is worth it! Having a healthy relationship is too. Addressing snoring issues is an opportunity to reconnect.
Change your sleep schedule.
If you or your sleep partner snores, the loud vibrations in your throat can cause you to have poor quality of life and may damage your relationship. Snoring may indicate a serious health issue such as obstructive sleep apnea. If you have a loud snoring problem, see your doctor to determine the reason for it.
Over time, snoring can lead to health problems such as heart disease, high blood pressure and stroke. Practicing healthy lifestyle habits can help prevent or eliminate snoring.
Keep a consistent sleep schedule to promote good sleep hygiene and avoid oversleeping. Avoid using electronic devices at bedtime and consider limiting screen time to an hour or less. Exercise regularly to promote a healthy weight and strengthen respiratory muscles. Drink plenty of water to stay hydrated, which can reduce secretions in your nose and throat that can contribute to snoring. Nasal dilating strips and decongestants can also help clear nasal passages. Try reducing allergens in your bedroom, such as dust mites and pet dander.
Get a good night’s rest.
A good night’s sleep is essential to your health. Poor quality or quantity of sleep can contribute to a variety of health problems, including heart disease, depression, diabetes and obesity. If you or your bed partner are suffering from snoring, there are many home remedies and lifestyle changes that can help.
Quitting smoking — which irritates the nose and throat — can significantly reduce snoring. Avoiding alcohol and sleeping pills can also improve snoring, as can losing weight, which helps people breathe easier by reducing extra tissue in the throat and nasal passages.
You can also try using nasal strips or internal nasal dilators to widen the nostrils, available at most pharmacies. These are easy to use and inexpensive, but they aren’t effective for people who have more serious underlying conditions such as sleep apnea. In these cases, your doctor may refer you to a sleep specialist and recommend an overnight sleep study. Until then, try the above prevention tips to help you and your loved one get a good night’s rest.