How To Stop Snoring
How to Stop Snoring
Posted on April 16th 2019 by Letara Buckley
Why Do You Snore and How Can You Stop?
We all know someone who snores, whether that’s ourselves or a partner. Almost everyone snores now and then―even children―but for some, it can be a chronic, long-term condition. Snoring occurs when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe in and out.
Causes of Snoring
You're more likely to snore if you’re overweight, you smoke, drink alcohol, or sleep on your back―with your head only slightly propped up. Snoring also tends to become more common as we age.
How to Stop Snoring - Top Ten Tips:
1. Lose weight if you’re overweight
Carrying excess weight, especially around your neck, contributes to snoring. Exercising and losing weight can sometimes be all it takes to end your snoring for good. Check out Marisa’s tasty alternatives to carbs.
2. Cut out alcohol and smoking
Drinking causes muscle relaxation which contributes to snoring; smoking irritates the lining of your throat, exacerbating the problem even more. Check out Marisa’s hypnosis audios on overcoming addictions.
3. Adjust your sleeping position
Lying flat on your back causes the tissues in your throat to relax and flap. If you prop your head up on firm pillows or sleep on your side, this can help.
4. Clear your nasal airways
Use a saline nasal spray before bed. This natural remedy restores moisture to dry airways and sinuses, curbing the inflammation that causes snoring.
5. Try some throat exercises
6. Get your allergies under control
If you’re allergic to dust or have hay fever, this can make your snoring flare up. Try to avoid contact with allergens and take an antihistamine.
7. Try a humidifier
Having a humidifier in the bedroom is beneficial to those suffering from allergies and upper respiratory illnesses. A humidifier helps because it adds moisture to the air and causes mucus to loosen. The result is reduced throat irritation and swelling, which leads to less restriction in the airways.
8. Cut back on dairy (especially before bedtime)
Studies have shown that in order for our bodies to digest dairy, we produce a thick layer of mucus―exactly the sort of thing that could narrow your airways. Read more about the effects that dairy has on our bodies here.
9. Drink more water
The lining of your nose and soft palate become stickier when you are dehydrated and this can make snoring worse. Aim to drink between 11 to 16 cups of water a day to hydrate your system.
10. Change your thinking pattern
These 10 tips on how to stop snoring will benefit you and those around you. You will be able to travel and sleep without complaints, maintain intimacy with your partner, and wake up feeling refreshed every day.