An excellent place to start is by shifting how you sleep. Previous Post: How to stop snoring (best ways). The tongue frequently collapses toward the throat when lying flat on your back, narrowing your airway. Try holding onto a pillow or putting one behind your back to stay in place if rolling over feels awkward. By keeping tissues from sagging, raising your head a few inches with an adjustable bed frame or https://www.sleepapnea.org/snoring/mouth-exercises-to-stop-snoring/ thicker pillow may also make breathing easier.

Use a Humidifier: Keeping your nasal passages moist and reducing congestion in your bedroom can help prevent snoring, which can be made worse by dry air. Try using nasal strips to help clear your nasal passages, which will make breathing easier and lessen snoring. Maintain Hydration: By keeping your throat and nasal passages moist, drinking lots of water can help minimize the chance of snoring. Avoid exposure to allergens like dust, pollen, and pet dander.

Avoid Allergens: Snoring can result from congestion caused by allergies. Incorporate this with mindful eating practices. Losing a few pounds could ease the strain on the throat and neck for people who are overweight. Eating large meals or drinking alcohol right before bed relaxes the muscles in the throat even more, so try to eat lighter dinners and limit alcohol consumption a few hours before bed. In time, even small adjustments can have a significant impact, such as replacing sugary snacks with fresh fruit or going for walks in the evening.

These aids can be purchased at practically any pharmacy and are reasonably priced. Anti-snoring devices encourage you to breathe through your nose instead of your mouth, which can help you get rid of persistent snoring. Alternatively, you can buy anti-snoring medication from your neighborhood pharmacy. Your jaw will shift a little with these aids, but your snoring shouldn’t get worse. Many people who experience chronic snoring even turn inward, as you will discover. If you have a significant other, this can be extremely annoying.

Having this issue can also be embarrassing because it can make you feel ashamed if you start snoring at inappropriate times. Even sleeping in the same bed as you might not be something they want to do. They might even quit attending social gatherings and parties because they fear snoring while they sleep. Snoring is considered harmless and non-deleterious. However, the air rushes through due to the partial obstruction, causing snoring.

Three main factors contribute to snoring: Muscle Relaxation: When you sleep, the muscles surrounding your airway relax. Furthermore, using an additional pillow to raise your head while you sleep can facilitate easier breathing by opening up your nasal passages.