7 Ways to Stop Snoring While Asleep
Snoring often turns out to be a pretty annoying problem, moreover to the person whose spouse tends to snore all the time while sleeping. Even worse, approximately 75% of people who snore suffer fromobstructive sleep apnea. In addition to that, it increases the risk of getting exposed to heart disease. Most of the time, it is adults that tend to suffer from snoring.
Snoring is caused by the over relaxed muscles of the throat and tongue. As a result, the airway to the tongue and throat is blocked. Fortunately, there are ways that may help people stop snoring during their sleep. If you are one of many out there who snore, here are some examples of how to stop snoring during your sleep.
1. Don’t Sleep in the Way You Always Do
One thing you can do to stop snoring is to try changing your sleeping position. Most people tend to snore while they sleep on their back. Thismakesa vibrating soundto occurduringtheirsleep. So, try to sleep on your side instead. Also, avoid sleeping on your stomach as that will stress your neck and trigger snoring.
2. Avoid Excessive Body Weight
Excessive body weight is often something that may cause you to snore when you are asleep. This is more so if you have quite a big neck. It cansqueeze the internal diameter ofyourthroatand at the same time make it collapse while you are sleeping. With that being said, it is recommended that you try to shed some pounds off your body if you are obese indeed. That way, you may be better able to stop snoring at night.
3. Avoid Alcohol and Sleeping Pills
Alcohol and sleeping pills often make people snore. This is because they relax the muscles of your throat and jaw by depressing your central nerve system. So, if you don’t want to snore during the night, stay away from alcohol and sleeping pills.
4. Stop Smoking
If you smoke, you had better quit smoking if you want to stop snoring. Besides, smoking damages your respiratory system and shortens your life.
5. Stay Away from Poor Sleeping Habits
Good sleeping habits will help you stop snoring as well. For example, if you don’t have enough time to sleep, it can cause the same effect as if you have just drunk alcohol. This is because it is not a good sleeping habit to have inadequate sleeping hours. Therefore, you will have to plan a consistent sleeping schedule with enough sleeping hours and you will need to stick to that schedule.
6. Raise Up Your Pillows
Raising up your pillows may also help you stop snoring in your sleep. You can do this by putting blocks under the head side bed posts. Alternatively, you can do this by raising up your upper body with pillows. It will reduce the pressure around the airway and make it easier for you to breathe. As a result, you may stop snoring.
7. Drink Plenty of Water
By drinking plenty of water, you will stay hydrated. When you are hydrated, secretions take place in your nose and soft palate tends to become stickier. This way, you may find yourself not snoring any longer.
Medicinal institutes often claim as well that women are supposed to drink about 12 cups of water a day while men, on the other hand, are supposed to have 16 cups of water at least to help them stop snoring in their sleep.