Snoring is not a minor problem. In fact, data shows that 45% of adults snore occasionally and 25% of adults snore frequently. Not only can snoring disturb any sleepers around you, but it can also lead to underlying health conditions such as obstructive sleep apnea.
Many people want to know how to stop snoring. Before you accept your fate as a lifelong snorer, we'll introduce you to scientifically proven ways to prevent and treat snoring
1. Sleep in a different position
The first way to stop snoring is to change your sleeping position. While sleeping on your back is good for your spine, it can cause your tongue to block your airway and increase your chances of snoring. The best sleeping position to stop snoring is on your side. For those who snore, becoming a side sleeper may be the key to your quiet sleep - be sure to choose a support pillow to help keep you in place.
2. Avoid drinking alcohol at night
You may think that alcohol makes it easier to fall asleep, but studies show that it can actually disrupt your rest. In addition to more restless sleep, drinking alcohol before bed can make your snoring worse. Studies show that drinking alcohol increases the likelihood of snoring and can even increase the occurrence of obstructive sleep apnea.
To prevent snoring, it is best to avoid drinking alcohol before bedtime. Since the intensity of snoring caused by alcohol depends on the dose, if you choose to go to bed, stick to less.
3. Improve sleep hygiene
People who do not get enough sleep are more likely to snore. Simply getting enough sleep can reduce mild snoring. Limit daytime naps, avoid looking at screens before bed, and stick to a consistent sleep schedule. By making these simple changes, you can sleep more quietly and better.
4. Take a hot bath
Clearing your sinuses at night can also help prevent snoring.Nasal congestion can lead to snoring and obstructive sleep apnea.
For those who are prone to nasal congestion at night, try taking a hot bath or soak before bed. The steam from the water can help clear your nasal passages, thus reducing the likelihood of snoring.
5. Drink more water
This may seem simple, but simply drinking enough water can help prevent snoring. This is because dehydration causes mucus to thicken, making it more difficult to breathe and more likely to snore. You should drink 8 to 15 glasses of water a day. Especially if you drink dehydrating beverages such as alcohol or caffeine, you need to increase your hydration to stop snoring.
6. Wash your pillow often
One simple way to prevent snoring is to clean your pillow. Over time, your pillows can collect tiny dust mites that cause bedroom allergies, which can clog your nasal passages. When your airway is blocked, it can exacerbate snoring.
To avoid letting bed bugs bite, it's best to wash your pillows frequently. Since cleaning needs vary, be sure to learn how to wash the particular pillow you are using. The extra amount of clothing helps with snoring while keeping it clean.
7 Quit smoking
If you want to stop snoring, you may also need to quit smoking. Studies have shown that habitual smokers are more likely to snore.
In another study, four years after quitting, quitters started snoring the same amount as nonsmokers. It will take some time, but quitting the habit of smoking can help you sleep peacefully.
8. Check your blood pressure
There may be a link between snoring and high blood pressure or hypertension. It is important for people who snore to keep their blood pressure at a healthy level. Regular exercise, less sodium intake and less alcohol consumption are some natural, easy ways to help ease your blood pressure. Not only are these changes good for your overall health, but they can also help stop snoring.
9. Perform oral exercises
You may be used to push-ups and sit-ups, but have you ever heard of mouth exercises? To perform oropharyngeal exercises, you must move your tongue in different ways, lift your soft palate and uvula, press certain muscles, and so on. Although this method will not help you stop snoring immediately, it may produce significant results with continued practice over time.