Effective and Easy Ways to Stop Snoring

Snoring is an issue faced by men and women alike. All those who snore look for techniques to manage the snoring. However, it is important to know the root cause of snoring. While some people snore due to hereditary conditions, others do so due to their lifestyle, including stress, overweight, smoking, alcohol, etc.

While snoring in itself is not a problem, it may require some constructive action like the use of snore sprays at night. The thing to remember is to check for the underlying condition like sleep apnea. It can block the airflow and lead to severe stroke and damage. Therefore, you need to choose a remedy carefully and after thoroughly examining the root cause of snoring.

Here are some important methods to keep in mind to stop snoring while the problem goes beyond improper sleeping patterns:

1. Control Excessive Weight

The excess weight may make your neck squeeze the throat’s internal diameter. The fat of the neck often compresses the airways as you lie down and triggers snoring. So, it’s important to lose excess weight to slim down the fat around the neck. Meanwhile, it also helps reduce snoring.

2. Nasal Spray

Another easy way to control snoring is the use of effective snore sprays. For instance, you can consider nasal steroid sprays to reduce mouth breathing. It helps increase nasal breathing at night while improving snoring. Furthermore, the use of daily nasal budesonide spray (Rhinocort), triamcinolone (Nasacort) or fluticasone (Flonase) can also help to stop snoring and attain deep sleep. Consult a specialist before investing in snore sprays.

3. Select the Right Pillows

You can also invest in some anti-snoring pillows to prevent airways blockage. The dust mites often get accumulated in pillows and thus, result in allergic reactions that cause snoring. If you often feel any breathing obstructions at night, the allergens are likely to cause snoring.

So, it’s crucial to put pillows in the air fluff cycle every two weeks. Also, consider changing the pillows after 6 months or 1 year to keep dust mites away. Therefore, you will stay aware of the snoring-causing allergens.

4. Stay Hydrated

Dehydration may also lead to thick mucus secretion in your throat and mouth. When this thick mucus sticks to the throat and mouth, it may lead to snoring. Therefore, make sure to drink enough water and other fluids to stop snoring to some extent.

5. Check the Nasal Passages

Often the blocked airway is a major reason for snoring. And, open nasal passages enable proper airflow while preventing snoring. Here are some ways to open your nasal passages:

• You can use nasal strips on a bridge of your nose for increasing the nasal passage space. It makes breathing easier and reduces snoring.
• Try snore sprays or antihistamine pills to get rid of allergies.
• Apply a nasal dilator on the nostrils to decrease airflow resistance and open the airways.

6. Maintain Proper Sleep Hygiene

Consistent sleep on a comfy bed in a dark and cool room is vital for good sleep hygiene. Here are some tips to get adequate sleep while reducing snoring:

• Follow the strict routine to go to bed.
• Keep mobile devices and other electronics at a distance from your bed.
• Use heavy curtains or quality blinds to cut off the light while sleeping.
• Stay away from alcohol before bedtime.

Also read: Safety Tips For Shifting During Covid Pandemic

Conclusion

Nothing is more annoying than waking up to the rattling snoring sound of your partner every night or waking up exhausted after sleeping for 7 hours because your snoring disrupted the sleep cycle. It is vital to take appropriate measures to reduce snoring.