Almost everyone snores, even my 23 months old toddler snores occasionally. In fact, almost 90 million people in the United States alone snore.
While common, frequent snoring can disturb other people, particularly if they are in the same bed as you. So if you get complaints from other people that they cant sleep because of your snoring, it’s sensible to find a way to stop. While there’s no miracle cure, it is possible to find ways to stop snoring by identifying the cause of why you snore. Common causes of snoring include nasal and sinus problems, being overweight, alcohol, smoking and medications, oor sleep posture and the way you are genetically born.
Here are 5 ways to stop snoring depending on the root cause:
1. Keep your nasal passages clear
This will help you to easily breathe in through your nose rather than your mouth, and help you stop snoring.
I thought at first that my snoring sound comes from my throat, but I wake up from my loud snoring one night and the sound definitely came from my nostrils. I have a sinus problem and it happens to block my airways which makes my inhalation difficult, it then creates a vacuum in my throat which leads to my snoring. An effective home remedy I tried was steam inhalation. The hot steam moistens the nasal passages and effectively clears out my blocked nose which allows me to breathe more easily and sleep peacefully.
But if you are suffering from severe sinusitis or allergy, it is better to ask your GP or pharmacist for nasal spray or antihistamine prescriptions.
2. Quit or cut down on smoking
Smoke causes swelling and catarrh that if your nasal passages become congested it will be difficult to breathe through your nose because the airflow is decreased. This blockage then causes the vibrations in your throat and nose that cause snoring.
I occasionally tried smoking in college to keep me awake when I cram on examination week. It did help me stay awake but I guess I can’t tolerate the smoke, it irritates my throat so much that I end up having a cold the next day.
3. Avoid stimulants late at night
Avoid alcohol, sleeping pills and sedatives before going to bed. They contain the same substance that relax the muscles in your throat and interfere with breathing. If you are taking a prescription medicine at the moment, it is better to talk to your doctor and see if he can give you an alternative medication that doesn’t obstruct you getting to sleep.
4. Change your sleep position
It is advisable to sleep on your side, because lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat which causes a vibrating sound when you are asleep. You can also position a pillow beneath your head to open up nasal airways passages and might help you to prevent snoring.
5. Maintain a healthy lifestyle and balanced diet
Aside from my sinusitis, your snoring problems might be due to being overweight. The fatty tissue around your neck squeezes the airway and prevents the air from flowing freely in and out of our nose and mouth, causing you to start snoring at night.
As you can see, there are many reasons why you might snore at night. To find a solution, it’s a good idea to tick off all the possible causes on the list. You might be able to stop snoring by improving your diet, giving up smoking or changing your sleeping position. But if these don’t help, and you think your snoring problem might require surgery, then it’s recommended that you speak to a doctor for their expert advice on how to stop snoring for good.