Health

How to stop snoring? 11 Simple ways

How to stop snoring? Snoring may disrupt your sleep, or that of your partner. Even if it’s not bothering you too much, it’s not a condition to ignore. In fact, snoring may be a sign of a serious health condition, including:

  • obstructive sleep apnea (blocked airways)
  • obesity
  • an issue with the structure of your mouth, nose, or throat
  • sleep deprivation.

What causes snoring?

Since people snore for different reasons, it’s important to understand the causes behind your snoring. Once you understand why you snore, you can find the right solutions to a quieter, deeper sleep—for both you and your partner.

Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can’t do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.

Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. Exercising and losing weight can sometimes be all it takes to end your snoring.

The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises.

Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.

Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.

Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.

How to stop snoring?

Sleep on your side to stop snoring.

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.

Raise 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.

11 health tips for women from healthcare experts

Breathe Right Extra Tan Drug-Free Nasal Strips for Nasal Congestion Relief

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Breathe Right nasal strips open your nose up to 38% more than allergy decongestant sprays alone and can help you reduce or even stop nasal snoring

Contain an extra “spring-like” band and are designed to be 50% stronger than Breathe Right Original Nasal Strips

Provide relief for nighttime nasal congestion due to cold or allergies

Flexible, spring-like bands lift and open nasal passages to help you breathe better and sleep better at night

Alleviate stuffy nose to help you stop nasal snoring at night

Breathe Right Nasal Strips to Stop Snoring, Drug-Free, Original Tan Large

  • USE: Wash and dry your nose then apply above the nostrils.
  • REMOVE: Wash your face with warm water and start to loosen the nose strip from each end, gently lifting the strip off your nose
  • Breathe Right nasal strips are available in other colors, sizes and scents to help you breathe better so you can sleep better

Anti Snoring Chin Strap for CPAP Users – Men and Women – Snore Chin Strap for Snoring Solution

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This stop snoring sleep band works by stabilizing your chin and mouth during rest. This positioning prevents air from traveling through your throat and over the tongue and soft palate, minimising the flapping noise that we know as snoring or heavy breathing. Engineered for mouth breathers, this anti-snoring chin strap device opens up your nostril airway so you can enjoy unlabored breathing.

 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.

Avoid taking sedatives before bed.

If you snore and take sedatives, talk to your doctor to see what your options are. Stopping sedative use before bed may ease your snoring.

Stop smoking.

Smoking is an unhealthy habit that can worsen your snoring. Talk to your doctor about therapies — such as gum or patches — that can help you quit.

The Smarter Solution Against Snoring and Sleeping Conditions – Naturally And Effectively Stop Snoring

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This device’s new design effectively puts an end to snoring. It also reduces symptoms of dry mouth by dilating the nostrils to ensure easy nasal breathing all night long. It guarantees better airflow through its anatomic conical shape. Made from Antiallergic Polyurethane (produced without Latex), the snore pin will not attract dust and is dishwasher safe.

Anti Snoring Nose Vents Plugs, Stop Snoring Solution

This Anti Snoring Nose Vents Plugs with ergonomically design which conforms to nose structure,could filter the air,be safer to breathe a purified air.It is easy to get used to and let the air get into freely.The Stop Snoring Solution set makes you breath easy,reducing snoring,providing you and your couple with the safest and most enjoyable sleep.

These Stop Snoring Solution come with a convenient storage case,take it wherever you go,suitable for home,business trip,office,vacations etc.Leaving your sleep undisturbed and having a quality sleep anytime and anywhere.

CareFusion Ruby Stop Snoring Chin Strap Large – XL

Tiara Medical Systems has designed a comfortable, easy to use, and effective extra large adjustable chin strap for CPAP patients. A snug and secure design ensures that the patient’s chin will be held in place while the patient enjoys a comfortable sleep experience. This attractive CPAP chin strap comes in a muted tan, and is completely adjustable and universal. All the same benefits of Tiara Ruby chin strap, with the convenience of Velcro, adjustable straps. Please note: CPAP chin straps are generally recommended for patients who experience their mouth or jaw dropping open during sleep. If you are not sure if a chin strap is the solution for you, please contact your physician, or call seller. they may be able to advise you.

When to see a doctor

It may be difficult for you to determine how often you snore and the source of your snoring. If you have a bed partner or roommate, ask them about your symptoms and snoring frequency. You can also identify some symptoms of snoring on your own.

Common snoring symptoms include:

  • breathing from the mouth
  • having nasal congestion
  • waking with a dry throat in the morning

The following symptoms may be a sign that your snoring is more frequent or severe:

  • waking frequently during sleep
  • napping frequently
  • having difficulty with memory or concentrating
  • feeling sleepy during the day
  • having a sore throat
  • gasping for air or choking during sleep
  • experiencing chest pain or high blood pressure

If your snoring is frequent, talk to your doctor. You may have sleep apnea or another serious condition. Your doctor will be able to conduct tests or even a sleep study to determine your snoring patterns.

After your doctor establishes your snoring frequency, you can work together to create a treatment plan to help with your symptoms.

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