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5 Ways to stop snoring

The following ways will help you to stop snoring whenever you sleep.

1. Change sleep position

If you lie on your back while sleeping, you are likely to snore more. It happens because base of your tongue and soft palate collapsed to the back wall of your throat and that causes a vibrating sound which is called a snoring. If you sleep on your side, you can prevent snoring.

You can use a below to support your body so that you can stay on your side and do not sleep on your back. When you use a simple pillow, it will help you dramatically to reduce snoring. There is another solution for stopping yourself from sleeping on your back. You can tap tennis balls to the back of your pyjamas and that will stop you from sleeping on your back.

Even after doing this if you're snoring is not stopped, you should see a doctor because you may be suffering from obstructive sleep apnoea.

2. Avoid alcohol

If you drink, probably you should stop it if you want to get rid of your snoring problem. Alcohol and sedatives are not good for you because they reduce the resting tone of the muscles in the back of your throat and that can cause you to snore. Alcohol is especially bad if you drink 4 to 5 hours before sleeping. It is seen that people who do not generally snore may start snoring after drinking.

3. Change your pillows

There are different types of allergens present in your bedroom and on your pillow and they can cause snoring. You should replace your pillows and get some new if you are snoring lately. Dusting and drying them on the Sun may also help but getting a few new pillows will definitely help well.

Dust mites cause allergic reactions and they may cause blockage of your nasal passages and snoring. If you let your pets sleep on the bed, it means you breathe in animal dander. It is a common irritant and it may be another cause of your snoring. The see if you are fine during the day but at night you snore, in that case, these allergens may be the main culprit. You should replace your pillows every six months to keep dust mites and allergens to the minimum level possible. Also, if possible keep your pets out of the bedroom.

4. Lose weight

Losing weight can help you to stop snoring. However, it may not help everyone. If you are thin and you snore, in that case it may not help you. But if you are overweight and you started snoring after gaining some weight, losing weight will help you. Try different methods to lose weight so that you can get rid of snoring at night. The best way to lose weight will be to focus both on your diet and exercise.

5. Open your nasal passages

Because of closed nasal passages many people snore. If you see that snoring has started in your nose, keeping your nasal passages open will definitely help you. When they are open, more air can move through and it can move slowly. If your nasal passages are narrow, air will pass at a faster rate causing snoring. So, if the passages are closed or clogged, take some measures to open them.

A hot shower before bed can help you by opening your nasal passages. Saltwater ranging can also help you to open the passages. Some people use a neti pot to range the nasal passages with saltwater solution. Nasal trips can also help you to lift nasal passages and open them.

References
1. Snoring & Sleep Apnea No More
2. How to stop snoring
3.Snoring