According to numerous research studies, snoring is normal when it happens occasionally. Snoring becomes a cause for concern when it often happens because it can affect your overall health, sleep quality and relationship with a spouse, family members or roommate/s.
It’s important to note that snoring can cause irritability, daytime fatigue as well as increased health problems. If your snoring affects your partner i.e. it keeps them awake, it can be the source of relationship problems.
Fortunately, there are many effective snoring solutions/remedies. Before looking at these solutions, it’s important to briefly discuss the main causes of snoring.
One of the most common causes of snoring is age. It is important to note that the throat becomes narrower with age i.e. middle age and beyond. The muscle tone in the throat also decreases with age.
When this happens, snoring is inevitable. A person’s build can also cause snoring. Men tend to have narrower air passages compared to women. This explains why men are more prone to snore than women. Being overweight and/or unfit is also a leading cause of snoring since it results in poor muscle tone and fatty tissue deposits in the airways.
Sinus and nasal problems are also a major cause of snoring because they block airways making inhalation difficult. Other common causes of snoring include; poor sleeping posture, excessive drinking and smoking.
Having understood some of the most common causes of snoring, let’s now shift our focus to easy ways to stop snoring. Below are 7 effective natural solutions, lifestyle changes and snore treatment to help you stop snoring.
1. Change your sleeping position
This is by far one of the most effective ways to stop snoring. As mentioned above, poor sleeping posture is one of the most common causes of snoring. Some sleeping postures i.e. lying on your back can cause the soft palate to collapse to the back wall of the throat causing vibrations during sleep.
You can prevent this by sleeping on your side. You can also acquire a full-length pillow as an easy fix. Such pillows are readily available. They support your entire body helping you to sleep on your side throughout the night.
If snoring continues after you have changed your sleeping position, consider visiting a doctor because the snoring may be caused by serious problems such as obstructive sleep apnea.
2. Lose weight
Weight loss can also help you stop snoring. This natural/lifestyle remedy is, however, ideal for a select few i.e. overweight people because there are thin people who still snore. If you’ve started snoring because of gaining weight, then weight loss will be an effective remedy for you.
It is, however, important to note that it can be hard linking excess weight with snoring since many people are usually unaware of their snoring unless it is pointed out by a spouse or family member. It is, therefore, advisable to consult your spouse, family members or roommate/s to try and find out when you started snoring before you consider weight loss as an effective remedy for your snoring.
3. Avoid Alcohol
Alcohol among many other sedatives has been proven to reduce the muscle resting tone at the back of your throat increasing your likelihood of snoring. Drinking a lot of alcohol 4-5 hours before going to bed makes snoring worse.
Alcohol has been proven to cause snoring among people who don’t normally snore. Avoiding alcohol can, therefore, go a long way in reducing snoring.
4. Get rid of allergens
Allergens have also been identified as a major cause of snoring. Your beddings and pillows may be harboring many allergens without your knowledge. This is one of the main reasons why you should dust your pillows regularly.
You should also consider washing your beddings and dusting your overhead ceiling fan often i.e. at least once a week. Dust mites are known to accumulate and hide in pillows, mattresses, bedroom furniture among many other places causing allergic reactions which can cause snoring.
You should also get rid of pets in your bedroom since they have animal dander which is another common irritant.
5. Stay hydrated
Drinking plenty of water as well as other fluids i.e. fresh juices is another effective natural and lifestyle remedy for stopping snoring. Nasal secretions are stickier when you are dehydrated. Drinking a lot of water is highly recommended.
According to numerous research studies, men are required to drink approximately 16 cups of water daily. Women should drink approximately 11 cups of water daily. Staying well hydrated has been proven to reduce nasal clogging which is a common cause of snoring.
6. Seek medical cures for snoring
When all the above natural remedies and lifestyle changes fail, there is another way for how to stop snoring. You can consider any suitable medical procedure to stop snoring. You can consult your doctor or an ENT (Ear, Nose and Throat) specialist.
If you choose medical cures for snoring that require dental appliances, you will be required to consult a dentist who has specialized in these devices. Below are some of the main medical cures for snoring.
CPAP (Continuous Positive Airway Pressure): This snoring treatment is done to keep your nasal airway open throughout the night. It involves the use of a machine which pumps pressurized air into your airway via a nose or face mask.
Use of dental appliances: You can also stop snoring by utilizing dental appliances i.e. oral devices as well as lower jaw-positioners which resemble mouth guards. Such dental appliances open your airway by pushing your tongue and lower jaw forward during sleep.
Surgery: In extreme cases, you can consider surgery i.e. Thermal Ablation Palatoplasty, Uvulopalatopharyngoplasty, adenoidectomy, and tonsillectomy. These surgeries remove excess tissues in the throat and airways correcting abnormalities and permanently increasing the size of your airway.
The pillar procedure is another effective surgical procedure to stop snoring. The surgery involves placing a small plastic implant/s in the soft palate to permanently prevent airway blockage. When scar tissue grows, it stiffens the soft palate stopping the vibrations responsible for causing snoring.
In summary, the above information summarizes all the common causes of snoring and how to stop snoring using 7 effective natural solutions, lifestyle changes, and surgical procedures. After going through all the above information, how to stop snoring shouldn’t be a problem since you can’t miss an effective snoring treatment that works perfectly for you.
Now you know how to stop snoring!