How To Stop Snoring.

Anti snoring tips to stop snoring, aim at clearing an obstructed airway or better still, these measures prevent your airway from getting blocked and ensure proper breathing. Snoring, as explained in causes of snoring, is the result of a blocked airway which restricts your breathing. There are self-help home remedies to stop snoring naturally which you could practice. They will also help make your sleep sound and soundless.

Ways to Stop Snoring.

• If obese or overweight, start losing weight. Obesity is a known contributing factor of snoring. (Read causes of snoring). If you are overweight or obese, losing excess weight can stop your snoring. Weight loss can open up the throat due to loss of fat in the neck and significantly improve snoring. Losing even 10% of the excess weight can improve your snoring symptoms by 25%.

• Avoid smoking. Smoking causes inflammation and fluid retention in the neck and upper part of the airway which causes swelling around the airway causing its compression and consequent obstruction. Smokers are three times more likely to develop obstructive sleep apnea (which is a cause of snoring) than non smokers. Quitting smoking significantly helps to stop snoring. Or if you cannot stop smoking, at least do not smoke two hours before going to bed.
• Avoid alcohol and medications such as sleeping pills, sedatives and narcotic pain killers. They cause relaxation of the airway muscles causing it to collapse and making you snore.
• Avoid caffeine and a heavy meal before bedtime. A heavy meal makes your stomach full and when you lie down to go to bed, the full stomach presses on your diaphragm which puts pressure on the lungs restricting them from expanding when you breathe in. This can cause you to snore. Avoid a high carbohydrate meal at night. If you do feel hungry before bedtime, an apple would be good choice.
• A little honey before bedtime is good. Just two teaspoons should be enough. Honey helps to burn fat and the best time to burn fat is when you are asleep. Honey also has anti-inflammatory and anti-microbial properties which reduces the congestion in your respiratory tract helping to keep it clear.
• Avoid cakes, ice creams, cookies, chocolates and dairy products before going to bed. Besides making you put on weight and making you stomach full, these foods also build up mucus in your respiratory tract which causes you to snore.
• Avoid sleeping on your back. Sleeping on your back can cause your tongue to fall back and block the airway making you snore. Sleeping on your side will help to stop snoring.
• Keep your nasal passages open to ensure proper breathing. You could use an anti-snoring nasal spray or a nasal strip before going to bed to ensure this. Anti-snoring pills are also available.
• Snoring Pillow. Keep your head about 4 to 6 inches above your body level when you sleep. Use of a snoring pillow will help as it raises your head and prevents you from sleeping on your back.

Picture of snoring pillow.

 

• Throat exercises to stop snoring involving the tongue and soft palate will help strengthening of these tissues and the airway preventing them from relaxing and collapsing. Such exercises involve suction, chewing, swallowing, breathing and speech and are to be performed for about 20 minutes everyday.
• Steam inhalation before sleeping will help to clear a stuffy nose. You could also use a humidifier in your bedroom.
• Keep fixed sleeping timings. This will time your body to sleep well.
• Use a heater during winter. Winter does make you prone to cold and a stuffy nose. Use a heater in your bedroom in cold weather to keep you warm.  However an accompanying use of humidifier will help in preventing any dryness of the mouth and nose which can be caused by use of the heater alone.

The above mentioned snoring solutions will help you in various other ways besides just stopping you snore and sleep well. Practice them and they will go a long way to keep you healthy as well.

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