How to Stop Snoring

Helpful Tips To Stop Snoring

Regardless of the underlying cause, those troubled by habitual snoring – and their bed partners – want to find a practical solution to this problem. The American Sleep Association offers several suggestions to help alleviate snoring and achieve a good night’s sleep1.

Position Matters

Snoring occurs most often when sleeping on the back when throat and neck muscles relax, causing the airway to narrow. The American Sleep Association recommends shifting to a side-lying position by placing a pillow behind the back or wearing a tee shirt with tennis balls sewn into a pocket on the back.

Lose Extra Pounds

Since increased/excess body weight is a significant risk factor for snoring, shedding a few pounds may help alleviate the problem. Weight loss is a slow process, so be patient.

Triple Threat

Smoking, alcohol consumption and sedative drugs all affect breathing and may contribute to snoring. Quitting smoking, reducing the use of sleeping pills and avoiding alcohol up to four hours prior to bedtime may reduce snoring. However, sufficient hydration is also important, so try to drink sufficient amounts of water throughout the day and before bedtime.

Acknowledged medical experts offer some additional suggestions:

Change Bedding

Pillows and comforters can harbor tiny dust mites that cause an allergic reaction, resulting in the narrowing of the airways and may be associated with snoring. Frequent washing or replacing bedding may reduce the amount of irritants and help alleviate snoring.  However, if an allergic reaction is suspected to cause snoring, the individual should see an allergist/ENT doctor.

Clear Passage

Blocked nasal passages might be a root cause of snoring. Before hitting the sack, take a hot shower that may help to open up the nasal passages. Alternatively, rinsing with a saline solution can help unblock stuffy noses and reduce snoring. Also, be sure to keep Fido and Fluffy out of the bedroom, as their fur may contain irritating allergens.

If snoring persists in spite of your efforts, you should consult your healthcare professional to rule out more serious conditions, including obstructive sleep apnea (OSA).

Finally, the American Sleep Association3 suggests that when other options fail to solve the problem of snoring your physician may recommend other, more invasive treatment options.

Reference:

  1. https://www.sleepassociation.org/snoring/how-to-stop-snoring/
  2. https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies#1
  3. https://www.sleepassociation.org/surgery-options-snoring/