How to Stop Snoring

Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.

To stop snoring, it’s necessary to first identify exactly how and why you’re snoring. The good news is that no matter the cause, there are solutions to relieve your snoring and help you and your loved one deal with complaints, resentments, and other relationship issues caused by your snoring.

Common causes of snoring :

• • Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. Exercising and losing weight can sometimes be all it takes to end your snoring.
  • Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.

• The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises.
• Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.

Keep your bedroom more humid to Stop Snoring:-

• Dryness is often a cause of snoring, so using a humidifier or taking a hot bath or shower before bed can help alleviate snoring by keeping the breathing channels moist.

Play the didgeridoo or practice singing to Stop Snoring:-

While it may sound strange, singing or instrumental practice that strengthens the throat muscles will firm the tissue of your throat and mouth. Doing some simple mouth and throat exercises like singing will strengthen your throat so that it does not relax and block air when you sleep. The throat muscles involving in playing the didgeridoo are perfect for preventing snoring.

• While you’re driving to work, turn up the radio and sing as loudly as you want to the tunes. Singing several times throughout the day will give your throat a workout and keep your sleep more sound.
• If you’re not into singing, develop some exercises. Stick your tongue out as far as you can, then relax. Repeat 10 times. Stick your tongue out again, and try to touch your chin. Hold. Repeat with trying to touch your nose. Repeat 10 times.

Diagnose your particular snore to Stop Snoring :-

Do you snore with your mouth open or closed? Learning to distinguish between kinds of snoring will help you to address the particular causes of that kind of snoring.

• • Closed-mouth snoring indicates that your tongue is the cause of your snoring, and that some exercises and lifestyle changes should help eliminate the snoring.
  • Open-mouthed snoring can be caused by sinus trouble or by posture in bed, and can be remedied by addressing those issues.

• Snoring from any position might indicate apnea or other significant issues that will require more substantial medical treatment to address.

Avoid things that make snoring worse to Stop Snoring:-

Alcohol, sleeping pills, coffee, and fatty foods before bedtime can all increase snoring by making your throat muscles relax and narrowing your airway. Large meals and fatty foods likewise restricts your airflow by pushing up on your diaphragm.

• • Smoking can also be a frequent cause of snoring, and is a health hazard in general. If you’re a smoker and struggle with snoring, consider quitting.
  • Consider losing weight. Fatty tissue in the back of the throat is often the cause of snoring. Losing even a little bit of weight can be greatly beneficial if you want to stop.

• If you regularly take any kind of medication, talk to your doctor about alternatives. The drugs you’re ingesting might be making your snoring worse.

LOSE WEIGHT :-

• Weight loss can help individuals reduce snoring naturally, especially when snoring was not an issue prior to weight gain.
• Excess fat on the body, especially around the neck, can put undue pressure on the airway and even cause it to partially collapse.
• This partial airway restriction results in snoring.
• While weight loss may be helpful for some sufferers, weight loss is not a sure-fire solution, as slimmer individuals can snore too!

EXERCISE :-

• Moderate exercise a few times a week is beneficial for a multitude of reasons, including its ability to help you stop snoring naturally.
• In addition, exercise can be helpful in maintaining a consistent sleep schedule as well as assisting with weight loss; both suggested habits that are natural ways to stop snoring.

NASAL CONGESTION :-

• • A stuffed-up nose makes breathing difficult, especially at night.
  • Lying down can create a vacuum in your throat, which in turn leads to snoring.

• You can clear nasal passages by using a Neti pot, an over-the-counter saline spray or a humidifier.
• Nasal decongestants are another option as they improve inhalation and allow you to breathe more easily both during the day and while sleeping.

Peppermint :-

The anti-inflammatory property in peppermint helps reduce swelling of the membranes in the lining of the throat and nostrils, thus promoting easy and smooth breathing. Peppermint remedies work well for temporary snoring due to an allergy, a cold or dry air.

• Add one or two drops of peppermint oil to a glass of water. Gargle with it before going to bed. Make sure not to swallow this solution. Do this daily until you get the desired result.
• If dry air and congestion are causing your snoring, add a few drops of peppermint oil (you can also use eucalyptus oil) to a humidifier about 30 minutes before you go to bed and turn it on. Run the humidifier overnight. This will help open up your airways so you don’t snore.
• You can also rub a little peppermint oil into the lower portions of each side of your nose before going to bed.

Olive Oil :-

Being a strong anti-inflammatory agent, olive oil eases the tissues all along the respiratory passages, reducing the swelling to provide a clear passage for air. It can also reduce soreness. Use this remedy regularly to also lessen the vibrations in the throat and stop snoring.

• Take two or three sips of olive oil before going to bed daily.
• Combine one-half teaspoon each of olive oil and honey. Consume it daily before going to bed.

Steam :-

Nasal congestion is one of the main reasons behind snoring. One of the best solutions for reducing congestion is to inhale steam.

• Pour hot boiling water in a large bowl.
• Add three or four drops of eucalyptus essential oil or tea tree essential oil.
• Hold a towel over your head and inhale the steam deeply through your nose for 10 minutes.
• Follow this remedy daily before going to bed until your congestion clears.

Cardamom :-

Cardamom is an expectorant and decongestant, making it effective for opening up blocked nasal passages. Free air passage will result in less snoring.

• Add one-half teaspoon of cardamom powder to a glass of warm water.
• Drink it 30 minutes before going to bed.
• Do this daily to gradually reduce your snoring.