Simple Remedies to Help Stop Snoring

You can’t put too much value on a good night’s sleep.

The amount and quality of sleep you get each night affects your health as a whole, from your mood and appetite to your ability to concentrate on daily tasks. In fact, not getting enough good sleep is linked to a number of long-term health problems, like heart disease, depression, diabetes, and obesity.

But what if your own or your partner’s snoring keeps you from getting a good night’s sleep?

Snoring all the time can be a big problem for everyone who can hear it. There are, however, things you can do to help stop snoring.

Sleep on your side to silence the snoring

Sleeping on your side can help quiet or stop snoring. It sounds almost too simple to be true. When you try to learn how to stop snoring while sleeping on your back, your tongue falls back into your throat. This makes your airway narrower and partially blocks airflow. When you sleep on your side, your tongue stays out of your airway, which helps you sleep better.

Try nasal strips or nasal tubes to improve airflow and hopefully stop snoring.

Nasal strips, which you can get at almost any pharmacy, open up the nasal passages and stick to the bridge of the nose to improve airflow. Internal nasal dilators, which are also called nasal tubes or cones, fit inside the nose and make the nostrils bigger. Even though a back support belt for sleeping can be a simple and cheap way to stop snoring, they don’t work for people with more serious sleep disorders.

Treat nasal congestion to prevent snoring

If you are one of the millions of people who have allergies, you know what it’s like to have a stuffy nose. If you have trouble sleeping, it could be because your nose is stuffed up. When you’re stuffy, you breathe through your mouth instead of your nose while you sleep. This makes it more likely that you’ll snore.

Avoid alcohol and you may avoid snoring

Even though having a drink before bed might seem like a good way to relax, alcohol can keep you from sleeping. Alcohol depresses your central nervous system and excessively relaxes your muscles. When the muscles in your throat relax at night, your airway gets smaller. This makes you snore.

Getting enough sleep could cure your snoring

Snoring is something that can happen when you don’t get enough good sleep. When you don’t get the recommended amount of sleep every night, which is seven to eight hours for adults, it can affect the sleep you do get, making it harder to sleep. This can become a vicious cycle.

When should I see a doctor about my snoring?

Chronic snoring can be a sign of a medical problem, especially if there are other symptoms that don’t go away. If you have any of the following problems, you might want to see a doctor:

  • Difficulty concentrating or forgetfulness
  • Dry mouth or sore throat when you wake up
  • Excessive daytime sleepiness
  • High blood pressure
  • Morning headaches
  • Restless sleep
  • Waking up choking or gasping
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