Snoring is one of the most annoying sleep problems since it disturbs the sleep of both snorers and their partners.
It’s often caused by the soft tissue in your throat vibrating when you breathe. This causes vibrations to travel through the airway and produce a sound that resembles snoring.
If you want to know how to stop snoring, continue reading this article, we have included the possible causes of snoring natural remedies, and products you have to use to stop snoring. These remedies and products work perfectly on people of all ages, young and adults.
What is Snoring?
Snoring is a sleep-related breathing disorder that causes a person to make noise while they sleep. Snoring is caused by the vibration and narrowing of the soft tissues in the back of the throat. This narrowing can block the airway and cause vibrations that result in snoring.
Snoring can be harmless or it can be a sign of a serious health condition, such as sleep apnea. Sleep apnea is a serious condition that occurs when you stop breathing while you are asleep.
What Are The Possible Causes of Snoring?
The first step in addressing snoring is to determine its cause. Snoring can be caused by many things, including:
Obesity – Excess weight can push your airways down and reduce airflow, making it easier for you to snore.
Sleep apnea – Sleep apnea is an extremely serious condition that interrupts your sleep cycle by causing you to wake up repeatedly throughout the night.
Allergies – Allergies can cause swelling in your throat, which leads to snoring.
Tongue position – If your tongue falls back into the throat during sleep, it may block the airway and cause snoring.
Age – The older you get, the more likely you are to snore.
Weight – Excess weight can put pressure on the soft tissues in your throat and make it harder for air to pass through.
Tight muscles in the throat – If you have tight muscles in your throat, they will pull open your windpipe making it easier for it to vibrate when you breathe in and out. This causes snoring noise as well as poor breathing while asleep, causing oxygen deprivation and sleep interruptions.
Other causes include;
- Sicknesses like colds, flu, and sinusitis
- Alcohol consumption
- Resting on your back
How to Stop Snoring: Natural Remedies for Snoring
Fortunately, there are several things you can do to prevent snoring and even stop it completely. Here are the top remedies ways to combat snoring:
If you’re overweight or obese, losing weight will help reduce the strain on your throat muscles and airway tissues. This will enable you to breathe more easily at night, making it less likely that you’ll snore.
Avoid alcohol before bedtime
Alcohol may seem like a good way to relax before bedtime but it actually makes your throat more prone to collapse while sleeping meaning more snoring.
Plus, alcohol has been shown to affect sleep quality overall so avoid drinking before bedtime if possible.
Sleep on your side instead of your back
Sleeping on your back may contribute to snoring because it allows your tongue and soft tissue in your throat to fall back into the airway, blocking airflow through your nose and mouth during sleep.
By changing positions during the night, sleeping on your side instead of your back.
Avoiding alcohol close to bedtime
Alcohol can relax muscles in the throat and nose, making it easier for you to breathe through your mouth while you sleep. While this is usually not a problem, it can make it harder for your airways to stay open when you’re sleeping, causing you to snore.
Treating nasal congestion
If you have allergies or sinus problems, inflammation in your nasal passages can narrow them and make it harder for you to breathe through them at night.
Talk with your doctor about over-the-counter or prescription medications that might help clear up any sinus problems and reduce the amount of mucus in your nose.
Avoiding sleep deprivation
Sleep deprivation makes snoring worse because it increases pressure on your airway as well as its tendency to collapse when relaxed during sleep.
Don’t try to make up for lost sleep by oversleeping on weekends (which often leads to disrupted sleep patterns during the week). Instead, stick to a regular schedule.
4 Products You Can Use to Stop Snoring
There are many ways to prevent snoring, including losing weight and altering your sleeping position. But there are also a number of products available that can help stop the noise associated with snoring. Here are four products to stop snoring:
Use Anti-Snoring Mouthpiece
A good anti-snoring device will fit snugly in your mouth, making sure that your jaw stays in place so that the tongue does not fall back into the throat, causing vibrations that produce snoring sounds.
A good anti-snoring mouthpiece will make sure that there is no space for air to pass through the throat without being cleared by muscles first.
The muscles around your mouth will stay open so that air doesn’t get caught in them as well as keep your mouth closed so that saliva doesn’t pool around your teeth or gums while you sleep.
Use Nasal Strips
Nasal strips are adhesive strips that fit over your nostrils to widen them and keep them open during sleep.
They are generally effective at reducing snoring because they keep the nasal passages open so you breathe through your nose rather than your mouth during sleep.
Use a Wedge Pillow
A wedge pillow is shaped like an upside-down trapezoid and is used to prop up your head while sleeping on your side instead of flat on your back.
Wedges help prevent sleep apnea by keeping airways open during sleep by preventing gravity from pulling down on the soft tissue in your throat when you’re lying flat on your back.
Using a chin strap
A chin strap is a simple device that attaches around your head and chin area while sleeping and helps keep your jaw forward so that air flows through both nostrils instead of just one (as happens when people naturally breathe through their mouths).