Not a lot of people know that actually over 45 per cent of adult’s experience snoring when they are sleeping which makes it completely normal. But unfortunately, a lot of people will get mocked because they are snoring or it can even cause issues in their relationships. Image Credit: UCSF Health
Change Your Sleep Position
The first and easiest thing that you can do to make your snoring go away is to change your sleeping position. If you are laying on your back your tongue will go to the back of your trout and you will snore because it will create a vibrating sound. If you can, shifting to sleeping on your side will help prevent it. Another thing that you can do is use a body pillow so you can maintain laying on your side without rolling back over to your back. If you don't want to have a pillow, you can put your pyjamas over a tennis ball so it will prevent it from laying on your back. Try not to recline your bed or your head because that can not only cause neck pain but can also cause sleep apnea.
Obviously, this is not meant for everyone, if you are obese or just have a few pounds more than you should, losing weight will help you stop snoring. That happens because when you are gaining weight and you are overweight you will have excess fat on your neck which will squeeze the internal diameter of your throat which will make you snore.
Another thing that not a lot of people know is that drinking alcohol will promote snoring. That is because things like alcohol and sedatives will reduce your resting muscle tone in the back of your throat which will make you snore. Therefore, make sure that you are not drinking about five hours before you go to sleep so you prevent snoring.
Practice Good Sleep Hygiene
When you have poor sleep habits you will be experiencing similar perfection as drinking alcohol before bed as well as sedatives. When you are not getting enough sleep on a daily basis means that you are overtired, therefore your muscles won't be working as they should. That is why you need to ensure that you are getting at least 8 hours of sleep.
If you are not drinking alcohol, you are sleeping on your back and you are getting enough rest but you are still snoring, maybe it is time to visit a specialist. Many people will discover that they need to have a snoring mouth guard to help them not snore.
Open Up Your Nasal Passages
If you can feel that you are snoring with your nose and not with your thoughts, keeping nasal spray around you might make your snoring go away. I will also allow the air to move through your nose without any blocks. If you don't want to use that you can use neti pots before you go to bed as it is a bit better for your health as it is only salt and water. Another thing that you can use is nasal strips that will keep your nasal passages open.
Change Your Pillows
Another thing that can make you snore is all the allergens that are found in your bedroom, especially on your pillow. Things like dust mites will accumulate in your pillows and it will cause allergic reactions which will make you snore. That is why you need to ensure that you are changing out your pillows as well as washing them regularly. Another thing to keep in mind is that if you have pets, all the hair and dander that is on the bed will cause your nose to be irritated and make you snore. That is why you need to make sure that you are changing your pillows every year as well as washing them every couple of weeks. Another thing to think about is your pillow giving you enough head support. If your pillow is too flat or too tall it will cause you to snore.
Ensure That You Stay Well Hydrated
People don't know that being dehydrated will actually cause you to snore amounts of all things that it will do to your body. When you are not drinking enough fluids, your nose will become dehydrated and it will become stickier, therefore, you will snore. Make sure that you are drinking at least 11 to 16 glasses of water per day.
At the end of the day, when you are getting enough sleep, sleeping on your side as well as not drinking alcohol before bed will help you stop snoring. But if none of these tips end up helping you make sure that you are visiting a professional and getting it sorted out.