Snoring is one of the biggest problems affecting sleep, it is estimated that about 40% of men and 30% of women are taken.
Sometimes snoring can be the symptom of more serious health problems like Sleep Apnea, but most of the time snoring is the result of bad habits and it is this criterion that we decided to write this post with 17 tips to decrease or maybe stop The snoring and finally sleep better.
1 – Sleeping On Your Side
Sleeping aside is one of the best methods to decrease snoring naturally. Sleeping in this position prevents the soft palate from relaxing or touching the back of the throat. To ensure that you actually sleep on your side during the night, you can try using the body pillow to help.
2 – Use Firm Pillows
Avoid sleeping on pillows too soft, old or already quite worn. Soft pillows can hinder the passage of air as your head is in a low position.
3 – Raise Your Head
Try using two sleeping pillows. By raising your head, you facilitate the passage of air, making breathing easier.
4 – Have A Sleep Routine
Sometimes people snore because they have irregular sleeping times. Working a lot, getting stressed and sleeping late and at different times tires your body. This can result in more snoring as your throat becomes more relaxed than normal.
5 – Lose Weight
Overweight people have a narrower airway because of the tissues of the neck and throat increase in size. Losing weight is one of the most effective ways to slow down and even stop snoring.
6 – Exercise
Exercises aside from helping to lose or maintain a good weight helps maintain your normal throat size and improves muscle tone.
7 – Stop Smoking
Smoking irritates the throat and can result in inflammation without you knowing, this hinders the passage of air.
8 – Avoid Alcohol And Sleeping Pills
Consuming alcohol and sleeping pills makes your throat more relaxed than normal. If you need to use it, choose supplements and natural ways to sleep instead of sedative remedies.
9 – Use An Air Purifier
Another way to stop snoring naturally is to use an air purifier. Allergens and other contaminants in the air can contribute to snoring problems.
10 – Avoid Too Much Dairy And Caffeine
Excessive consumption of dairy products and caffeine can cause excessive production of mucus, which can hinder the passage of air.
11 – Do Tongue Exercises
Exercises for the tongue can help you stop snoring naturally. This type of exercise strengthens the muscles of the tongue and throat. Try stretching your tongue as much as possible, then move to the sides of the mouth and up and down. Do this for 15 seconds several times a day.
12 – Do Exercises For The Throat
Exercising for the throat can also strengthen the muscles of your respiratory system. One of the most common exercises is to say all vowels loudly and clearly for 3 minutes a few times during the day.
13 – Drink Plenty Of Water
Keeping your body hydrated is also one of the best ways to decrease snoring. Drinking plenty of water helps keep your respiratory system clean and prevents the excessive mucus in your nose.
14 – Treat Your Nasal Congestion
If during the day you notice that your nose makes a noise when breathing, try to see a doctor check for this problem. It may be the septal deviation.
15 – Clean The Room Frequently
The presence of contaminants in the air can irritate the membranes of your throat. Wash and change your pillowcases and pillowcases at least once a week, as well as keeping the floor and bedroom furniture clean. Also be sure to change your pillows at least once every 6 months or every 2 years depending on the type.
16 – Wear A Chin Strap
Of the many anti-snoring solutions that exist, one of the simplest and easiest to use is anti-snoring zinc (or chin strap) which is basically a tissue that is passed over your head to provide support to the chin and keep your jaw closed, Avoiding the snoring through the mouth. Read the full article on the chin strap.
17 – Use A Nasal Dilator
One of the most useful devices for people who suffer from constant snoring or have mild sleep apnea is a nasal dilator, a device that is responsible for increasing the passage of air. Nasal dilators are basically a plastic, rubber or silicone device that fits into each nostril, keeping the nasal passages open during sleep. Read the full article on how nasal dilators work.