How to Stop Snoring While Sleeping

How to Stop Snoring While Sleeping

How to Stop Snoring While Sleeping?

Are you having snoring problems or do you know someone who is snoring? If you are looking for ways on how to stop snoring while sleeping then the information below will be beneficial.

One of the most common sleeping problems that people experience is snoring. This can affect your partner since snoring can disturb a person’s sleep. Another bad thing about snoring is that 75% of individuals who snore usually have obstructive sleep apnea. This is where a person’s breathing is often disrupted when sleeping. This can also lead to heart diseases, which you surely don’t want to happen.

If you or you know someone who is snoring while sleeping, then the information provided below will help:

Changing Position When Sleeping

For people who don’t know, a person who is lying on his back will make the base of the tongue and the soft palate to collapse to the throat’s back part. This will then cause a vibrating sound while the person is asleep. So, changing your position when sleeping can help avoid this from happening.

You may also get a body pillow, which will assist you to comfortable sleep on your side. You may also put a tennis ball on the back of your shorts or pajamas, as this will help you avoid sleeping on your back.

Losing Weight

The next thing that you can do is to try to lose weight, but always remember that there are also thin people who are snoring. Now, if you noticed or your partner noticed that you have started to snore and you currently have gained weight, then this means that you need to lose weight. The reason behind this is because the pressure in your neck can squeeze the throat’s internal diameter. This will make it collapse while you are sleeping, which will only make you snore.

Avoid Drinking Alcohol

Sedatives and alcohol can lessen the resting tone of the throat’s muscle, which will only make you snore. The snoring will get worse if you drink alcohol four to five hours before going to bed. In fact, people who don’t usually snore will snore after consuming alcohol.

Practice Sleep Hygiene

People with poor sleeping habits can have an effect which is similar to consuming alcohol. For instance, if you work for longer hours without getting enough sleep can make fall asleep deep, making the muscles get floppier, which will then lead to snoring.

Open Nasal

Now, if you noticed that your snoring comes from your nail passages, then ensuring that they are open would be best. The reason behind this is because it will let the air to move through a slower phase freely. If the nose is narrowed or clogged because of a cold, the air that is moving at a fast phase will cause for you to snore.

If you have a cold, it would be best to take a warm shower as this will help open up your nasal passages. It would be best to keep a saline spray near your bed so you can rinse your nose whenever you feel like it.

Changing Your Pillows

It would also be good to change your pillows because it can develop allergens, which can result to snoring. That is why it is necessary for you to change your pillows once in a while to avoid allergens in the bedroom.

These are the information on how to stop snoring while sleeping. Follow the tips above, and you will inevitably reduce or completely stop from snoring in no time. If the snoring is too severe, it would be best to talk about it with your doctor.

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