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Do you snore often and feel unrested during the day? Chances are, your snoring is affecting your sleep quality and your overall health. Here are some methods you can use to help stop snoring and get better rest.
Sleep Position
Your sleeping position can have a significant impact on your snoring. People who sleep on their back tend to snore more, so try to sleep on your side or your stomach. This way, your airways stay open and your body won’t be obstructed as much.
Lose Weight
If you are overweight, this can put extra strain on your tissues, restricting the airways in your nose and throat. If so, consider taking up a diet and exercise plan to lose the extra weight. This can help reduce snoring and consequently improve your sleep.
Open Nasal Passages
If you have a blocked nose due to allergies or any other obstacle, this can cause your throat and nasal tissues to vibrate when you breathe. To reduce this, you can use nasal sprays and antihistamines to open up your nasal passages and reduce snoring.
Quit Smoking
Smoking can irriritate your throat and make snoring worse. Quitting smoking can help open up your throat and reduce snoring.
Avoid Alcohol
Alcohol relaxes the muscles in the throat, which weakens those muscles and can cause snoring. Try to reduce your alcohol intake, especially close to bedtime, to reduce snoring.
Sleep Apnea
If your snoring is severe and following the above steps does not help, you may have sleep apnea. If you suspect this may be the case, talk to your doctor to seek the proper treatment and get good sleep.
By following the steps above, you can help reduce your snoring and improve your sleep quality and health.
What are some non-invasive ways to stop snoring?
1. Lose weight. Being overweight can contribute to snoring, so losing some weight might help reduce it.
2. Change your sleep position. Lying on your back can cause the soft tissue and muscles in your throat to collapse and block your airways, leading to snoring. Try sleeping on your side instead.
3. Elevate your head. Elevating your head slightly with an extra pillow can open up your airways and reduce snoring.
4. Avoid alcohol before bed. Alcohol relaxes the muscles that keep your airway open while you’re sleeping, leading to snoring. Try to avoid drinking alcohol right before bed.
5. Treat allergies or sinus problems. Allergies and sinus problems can contribute to snoring by obstructing your airways. Treating these underlying conditions might help reduce snoring.
6. Use an anti-snoring device. Devices such as mouthpieces, nasal strips, and chin straps can help keep your airways open and reduce snoring.
