Snoring is a pretty common problem which makes it easy to accept and ignore and can result in poor sleep to both you and whoever you share a room with. Sometimes it is often linked to lifestyle, and there are some simple changes you can make to help prevent it and no need to use fancy medication and drastic measures to stop it.

Here’s how to stop snoring naturally.

Lose Weight – It helps! Since some thin people snore too it’s not really applicable to everyone. If you’ve gained weight and you noticed that you started snoring and did not snore before, then losing weight will help a lot… If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.

Sleep On Your Side – Though there’s no guarantee or assurance that you’ll stay in that position until you wake up but at least start on your side with your arms wrapped around a pillow. There’s a good reason you don’t want to sleep on your back: In that position, your tongue and soft palate rest against the back of your throat, blocking the airway.

Stay Well Hydrated –  When you’re dehydrated, secretions in your nose and soft palate become stickier, and this can create more snoring. Therefore consume plenty of fluids.

Avoid Alcohol – You should! Do it two hours before bed. Because it will mean they are more likely to obstruct your airways which can cause the muscles in your throat to relax more than usual. Their casual state can likewise influence the muscles to vibrate more, which intensifies the snoring.

Keep Your Nose Clear – this way you breathe in through your nose rather than your mouth. Try antihistamine tablets or a nasal spray if an allergy is blocking your nose. If you’re affected by an allergy or any other condition that affects your nose or breathing, like sinusitis Ask your pharmacist for advice, or see your doctor.

You can’t cure snoring. What you can do is manage it and by doing these simple practices can make a huge difference in reducing snoring.

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Reference:

1. https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies
2. https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm/
3. https://www.tuck.com/how-to-stop-snoring/
4. https://www.alaskasleep.com/blog/options-treat-snoring-tips-solutions
5. https://www.healthline.com/health/snoring-remedies
6. https://www.health24.com/Lifestyle/Man/Your-body/a-sleep-doctor-reveals-the-4-fastest-ways-to-stop-snoring-20180226