Snoring can be more than just a nuisance; it’s also been linked to high blood pressure, heart disease, and stroke, to name just a few of the health problems it can cause. Even if you don’t have any of these conditions, snoring can cause your partner to lose sleep and thus not be at their best at work or school the next day. If you want to know how to stop snoring once and for all, this comprehensive guide will give you all the info you need to finally stop your snoring problems once and for all!
Know what causes snoring
The first step in stopping snoring is figuring out why you do it. Just like many health issues, snoring can be caused by a number of factors including allergies, sleep position, medications and even alcohol. Don’t wait until you or your partner wake up exhausted in the morning—do some research and take steps now to figure out why you snore and how to stop it. Start with a trip to your doctor for advice and treatment options (if necessary). If lifestyle changes are all that’s needed, then set up a sleep schedule so that you get consistent rest every night. Follow any additional advice from your doctor and see if they can help determine what causes your snoring. This alone could stop your problem once and for all!
Smoking causes you to lose sleep. It can cause your throat muscles and nasal passages to tighten, which prevents easy breathing. This can lead to a shortness of breath that forces you awake. Or, if you’re already asleep when your body senses oxygen deficiency, it will wake you up in order for you take in more air. And let’s not forget about those annoying coughs and headaches smoking seems so good at causing. No wonder smokers report an average of one hour less sleep per night than nonsmokers! The best way to stop snoring is not only through healthful habits such as sleeping on your side or using a mouth guard; it's also by quitting smoking!
Dealing with stress
Before you attempt to stop snoring, it’s important that you get stress under control. Stress is an important cause of snoring; if you have sleep apnea caused by stress, for example, it will take a long time for your body and brain to reset themselves—especially if your stress levels are high. Some people use yoga or other breathing exercises; others turn off all electronics at night and force themselves into quiet time. Reading a book or taking a warm bath are other examples of things that can help ease stress; if nothing else, try a little relaxation before bed each night until your snoring resolves itself.
Being overweight isn’t just unhealthy—it’s also a huge problem for your sleep. According to a new study published in Sleep, people who are overweight or obese were twice as likely to have sleep apnea than normal-weight individuals. This is because extra fat around your neck and throat can constrict those areas and make it harder for you to breathe during sleep. If you’re serious about getting rid of snoring for good, check out our eight tips for losing weight . These steps not only help you shed pounds but can also improve your overall well-being and prevent dangerous health conditions like heart disease and diabetes down the line. Best of all, they don’t require time in a gym—just healthier choices throughout your day!
Don’t drink alcohol before going to bed
If you’re struggling with snoring, it might be time to cut out alcohol before bed. Alcohol is a diuretic, which means it causes your body to urinate more and ultimately dehydrate you. Dehydration can cause your throat and nasal passages to become dry, which makes them more prone to irritation that can lead you down a path of snoring. Avoid drinking alcoholic beverages while relaxing before going to bed; instead, grab a glass of water and some honey or lemon. Make sure you drink water even if you’re not thirsty—this will make it easier for saliva production in your mouth without any added sugars or extra calories that could contribute to further weight gain.
Get enough sleep, and keep it regular
Whether you’re aware of it or not, sleep plays a huge role in snoring. If you get less than seven hours a night, your body won’t be able to produce melatonin, which is what regulates normal breathing patterns during sleep. Make sure you always have time for seven or more hours of restful sleep, and don’t fall into bed right after work. You need those few hours in between where your brain can unwind and recharge with no distractions whatsoever. Plus, getting up at 7 a.m., having lunch with friends at noon and going back to work in the afternoon means that by 9 p.m., your brain will be tired and ready for bed – perfect conditions for snoring!
Change your sleeping position
Sleeping on your back will help open up your airways, preventing you from snoring. You should sleep on a medium-firm mattress and try to relax when you go to bed—if you’re stressed out, it will be more difficult for you to fall asleep quickly. It’s also a good idea to have your partner get some of their own sleep during pregnancy, as some studies show women are more likely to snore when pregnant because of changes in hormone levels. Another option is earplugs if snoring is still an issue at night—your partner will appreciate them just as much as you do!
CPAP machines, mouth guards, and surgery
In addition to getting a good night’s sleep, there are other steps you can take for snoring prevention. One method is using continuous positive airway pressure (CPAP) machines. Another is surgical options such as soft tissue remodeling and uvulopalatopharyngoplasty (UPPP). Neither of these are permanent fixes—you’ll have to use them regularly or have follow-up surgery—but they can stop your snoring while you fix its underlying cause. You should also make sure you have a good night’s sleep by sleeping on your side or switching up your sleeping position every few nights. Just as some people prefer sleeping on their right, others prefer their left side, so give both a try if one seems more comfortable.
The first thing that must be addressed when it comes to stopping snoring is deciding if you are a snorer. If you believe someone in your house makes loud noises when they sleep, don’t hesitate; schedule an appointment with a doctor and make sure that it isn’t you who is suffering from snoring. There are several medications, mouthpieces and other techniques that can prevent or stop snoring, but often times you have to try several before finding one that works for you. Don’t give up, keep searching until you find something that does. Most importantly, don’t ever turn a deaf ear on your partner who says he or she can’t sleep because of your snores.