Snoring is a popular issue that affects many people. Not only does snoring affect the person suffering from it, but it can also disturb others around them, especially spouses and partners sleeping in the same bed. Snoring can be caused by numerous conditions and can indicate even deeper issues. It is a frustrating problem that can cause a lot of health side effects as a result if not treated properly and terminally. If you have been suffering in your sleep and snoring for too long, here are some tips that can help you stop snoring for good and help you get better sleep as a result.
Sleep on One Side
Snoring is often a result of not being able to breathe properly. What many people may not realize is that a big chunk of their lungs is located in the back of their bodies. If you sleep on your back, you are more likely to snore as you are putting too much pressure on your lungs to the point that you are not able to breathe properly. A similar issue happens when you sleep on your stomach. Your lungs are not as affected by the pressure but your nose and mouth might be, meaning your airway is not entirely clear. The best thing to do when you are asleep is to lay on your side to avoid blocked airways and to stop snoring once and for all.
Use Chin Straps
Many people tend to snore when they breathe from their mouth instead of their nose. The correct way to breathe is to inhale through the nose and exhale through the mouth. Because some people involuntarily do the opposite sometimes or only breathe through their mouths, they start snoring heavily when asleep. Using a chin strap helps to prevent snoring as it gently firms the mouth shut, forcing the person to breathe through their nose. In addition, when one breathes through their mouth and starts snoring heavily, they can end up with a dry mouth in the morning. The chin strap would prevent all dry mouth issues along with the snoring, and you’ll make sure that you have a healthy night of sleep.
Being overweight or obese is one of the main causes of snoring issues. When you are overweight, you start building more tissues over your throat which would gradually block your airway the more you gain weight and, in turn, lead to heavy snoring. By losing weight, you would start losing some of that tissue over your throat, allowing for more air to enter the right passages and help you breathe better at night without any snoring problems. Exercising and eating healthier meals that are full of fruits and vegetables would not only help you lose weight but also improve your lung health meaning that you get fewer chances of ever developing a snoring condition again.
Quit Smoking and Alcohol
When you develop a snoring condition, it means you have problems breathing right. It probably goes without saying that smoking, whether it’s cigarettes, vape, or any form of smoking, negatively impacts your lungs’ health and can lead to heavy snoring. Similarly with drinking alcohol, especially if you consume any alcohol near to your bedtime, you can develop an annoying snoring condition that can disrupt your sleep massively. If you quit smoking and alcohol, or even reduce them a little at first, you will quickly be able to notice the difference in your snoring condition and enjoy better sleep and healthier breathing.
Clean your Bed
Sometimes snoring can be caused by hygienic problems, particularly an unclean bed and sheets. A messy bed and old sheets can play host to different kinds of bacteria and harmful substances that can block your sinuses and cause you to snore badly. In addition, an unhygienic bed can make you get a poor quality of sleep and wake up tired every morning, only to repeat the process again every night. This can cause issues with all your muscles, including your throat muscles that control the snoring problem. Make sure that you clean your bed thoroughly and regularly, and change your bedsheets and pillowcases religiously so that you can eliminate snoring forever.
Nobody likes a snorer, least of all the snorer themselves as well as those who have to sleep nearby and endure the sounds all night. If you find yourself developing a snoring condition, you should probably look at your lifestyle as well as your sleeping conditions as they can lead towards eliminating the problem. If the problem continues or advances even after you try home remedies or practical tips, it might be wise to consult with a physician to get a better diagnosis and treatment.