How to Stop Snoring
Do you snore? Do you have a significant other that snores? If you’re reading this article, the answer is almost certainly yes. It is a problem that plagues millions of people worldwide. And the unfortunate thing is that it is not only a nuisance to the snorer, but to their partner as well. Fortunately, snoring is not a terminal illness, it is not a contagious disease, it really is just an annoyance. But it is a curable annoyance, and it is something that you can take steps to correct on your own. This article will address what causes snoring and how to stop it.
So, what does cause a person to make such an awful racket while they sleep? Often times, a person will only snore when they have a sinus infection, or during allergy season. That is because, as you might expect, obstructed nasal passages can lead to snoring. It’s no surprise really — partially blocked nasal passages will require more effort to pull in, and exhale air. This extra effort can cause soft tissues in the throat to pull together or collapse, which results in snoring.
Poor muscle tone in the throat and tongue, as strange as that sounds, can also lead to snoring. This results from deep sleep, alcohol, and some sleeping pills. Growing older slowly causes this as well as we lose some of this muscle tone as we age. Similarly, bulky throat tissue, a product of being overweight, can also lead to snoring.
There are some serious health conditions, which you may already know about that can be brought on by excessive snoring. Perhaps the most well known is obstructive sleep apnea, which can have several serious consequences. These include long interruptions from breathing, and a total lack of deep sleep, as a person with this condition will wake up numerous times throughout the night, often without ever realizing it.
You may already know all of the information already presented, and like most people, simply want to know how to stop snoring at night. The following tips on how to stop snoring should answer some of your questions.
1. This may sound like a lot of work, but one of the best suggestions for how to stop snoring naturally is simply to lose weight and live a healthier lifestyle. That means eating better foods and avoiding things like alcohol too close to bedtime. We have discussed establishing a pre-sleep routine elsewhere, and this would be a good idea on your journey to sleep without snoring as well.
2. Try something like propping your head up with a few extra pillows. This should prevent the tissues in your throat mentioned earlier from falling into your airway. If you don’t like this feeling, consider raising the head of your bed up several inches with a couple of boards, that should accomplish the same effect.
3. Consider sleeping on your side. You’ve probably already thought of this one, but it bears mentioning. If you sleep with someone else, you have probably heard “roll on to your side” many times during the night. You may not stay on your side throughout the night, but it’s a good start at least. An anti snore pillow can often help.
4. Try a decongestant or antihistamine before bed. This is really only if you suspect that your problem may have arisen as a result of allergies. If your snoring is a more chronic issue, this should be avoided, as it could cause other problems.
5. Give nasal strips a shot. Sure, you’ll look a little strange, but it’s hardly an embarrassment if no one’s looking. This should help to free up some of the obstructed passages that are causing all the problems.
6. An often overlooked issue that plagues many snorers is simply the cleanliness of their surroundings. Consider dusting more often, and cleaning your sheets very regularly. Have the curtains dry cleaned, and look into purchasing some new pillows. Many times, the allergens in one’s room are the primary cause of snoring; how to stop is simply a function of how much work said person is willing to put in to tidying up their surroundings.
7. Lastly, look into some of the naturalist solutions. Try gargling with a peppermint mouthwash before bed to clear nasal passages, or consider having a cup of nettle tea before bed. Directions for how to procure both of these can be found online – a simple search should yield ample results.
Learning how to stop snoring does not have to be a terribly difficult or expensive process. Nor should you need a surgery or sleeping device (some circumstances excluded, of course). Most of the time, with a little bit of effort, people can figure can stop snoring at night on their own. And many times, you’ll have someone sleeping next to you who is more than willing to help. Best of luck with your efforts, and don’t forget to check back for more helpful advice.
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