How do you feel when you’re sleeping next to someone who snores really loud? The temptation to deliver a light, but not-so-gentle smack across the face may linger LOL. Trust me, I know how you feel!
Snoring doesn’t just mean a person isn’t sleeping properly, it also means the person (or people) around would be deprived of a good night’s sleep also!
Some people take meds to tackle their snoring problem, but is that the best option? Maybe not!
In this article, I will show you some useful tips on how to stop snoring naturally. I promise it will help, so keep reading!
What Causes A Person To Snore?
For us to find a solution, we need to understand the problem. Which is why I’d like us to take a look at the causes first…
According to research, snoring is something that about 45% of adults do (mostly male)…
So, what are the causes?
These could include –
Anatomy Of Your Mouth – Your airway can be narrowed if you have a low, thick soft palate. This is more common with larger sized (or overweight people), who have extra tissue in their throats.
Airflow can also be hindered by an elongated uvulva (this is the triangular piece of tissue hanging from the soft palate).
Alcohol Before Bedtime – Having alcoholic drinks before bedtime can also lead to snoring.
Alcohol relaxes the throat muscles, and when these muscles are relaxed, your natural defense against airway obstruction is weakened.
Nasal Problems – Those who suffer from chronic nasal congestion are also bound to snore. A deviated nasal septum can also lead to snoring.
Sleeping Position – A person’s sleeping position is a big determinant.
Sleeping on the back promotes snoring. This is because when you’re on your back, the effect of gravity on the throat narrows your airways.
Who Is At Risk Of Snoring?
Some people are more prone to snoring than others.
These include –
Men – Snoring is a lot more common in men than it is in women.
Those Who Consume A Lot Of Alcohol – Those who consume excessive alcohol will snore a lot more than those who don’t.
This is because alcohol relaxes your throat muscles, thereby weakening the person’s defenses against airway obstruction.
Those Who Are Overweight – Obese people are at a higher risk of snoring than those with a healthy weight.
Those With A Family History Of Snoring Or Obstructive Sleep Apnea – People who belong to this group are also faced with a high risk of snoring. OSA is a hereditary disorder, and those with a long family history of this disorder are prone to snore.
Those Who Don’t Get Enough Sleep – Not getting enough sleep also leads to throat relaxation, hence snoring.
Tips On How To Stop Snoring Naturally
Now that we know the major causes of snoring, and those who are at risk, let us proceed to finding natural solutions.
Below, I will drop some tips on how to stop snoring naturally.
Let’s go!
1. Sleep On Your Side, Not On Your Back
It has been proven that a person is prone to snore when they sleep on their backs. In this position, the force of gravity relaxes the throat and increases the possibility of snoring.
Also, when you sleep on your back, your tongue may fall to the back of your throat, which further blocks the airway.
A simple remedy is to change your sleeping position to the side-position.
2. Do Not Drink Alcohol Before You Go To Bed
Alcohol consumption in general can increase your chances of snoring. However, that risk is highly increased when you consume alcohol just before you go to bed.
As I mentioned earlier, alcohol also relaxes the throat muscles, which puts you at a greater risk of snoring.
Stay away from alcohol at least 2 hours before you go to bed.
3. Lose Weight (If You’re Overweight)
An obese person has excess tissue in the throat. This of course will further narrow the airway and lead to snoring.
You can lose weight by doing regular exercises and reducing your caloric intake.
Feel free to consult a nutritionist to guide you accordingly.
4. Make Sure Your Head Has Good Elevation As You Sleep
When your head is properly raised, your airways will be more open.
You can raise the head of your bed or get extra pillows for this.
5. Eliminate Causes Of Allergy
Allergies can reduce airflow through the nose, and this will force you to breathe from your mouth. Breathing from your mouth only means one thing – Snoring!
If you’re allergic to dust, then be sure to clean any traces of dust around your room. Also, if your allergic to pets, be sure to put them outside, or away from your sleeping area.
6. Get The Necessary Amount Of Sleep
Lack of sleep is a major cause of snoring. You can improve your chances of eliminating snoring if you sleep for the recommended 7 to 8 hours per day.
Can I Use A Mouthpiece To Stop Snoring?
The answer to that is YES!
In fact, I’ve got a great product to recommend. It’s called the ZQuiet 30 Day Trial” target=”_blank” rel=”noreferrer noopener”>Try Zquiet for 30 Days…
Conclusion
I can see you taking a huge sigh of relief, so I’m guessing the information provided in this article has been helpful.
If you’ve had snoring problems before, or you’ve got extra tips on how to stop snoring naturally, kindly share with us. Someone out there may need it.
The comment section is all yours!
Thanks and good luck!