Why do you want to stop snoring? Is it because you wake yourself up in the middle of the night? Or because your loved ones can’t sleep; therefore, they’re less than enthused with you in the middle of the night? Whatever the reason, you’re here because you want to learn how to stop snoring. Lucky for you, this can be achieved in a few easy steps, and a few more complicated, yet important processes. But first, you might be wondering why it’s important to stop snoring, especially if you just live alone. It doesn’t affect anyone, right? Wrong! These are a few home remedies proven to work for some, but not everyone. In no way are some of these actually “easy” by definition, but they’re fairly accessible. Sometimes, finding treatment may require help from a medical professional.
Limit alcohol consumption
Limiting the amount of alcohol you drink per day will help reduce snoring. This isn’t just a campaign against alcohol for no reason, there’s science behind it. One of the most trusted sources, says, “Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore”.
Sleep on your side.
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
Rise up the head of your bed.
Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open.
Use nasal strips or an external nasal dilator.
Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring. You could also try a nasal dilator, which is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breath. Try nasal strips to help reduce snoring.
5. Treat chronic allergies.
Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore. Talk to your doctor about what kind of over-the-counter or prescription allergy medications may improve your condition. Buy over-the-counter allergy medication now.
6. Correct structural problems in your nose.
Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor.
7. Limit or avoid alcohol before bed.
Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.
If you’re still thinking ‘ How to control snoring ’, you should probably consult a sleep expert.
