3 Natural ways to help you stop snoring while sleeping.

3 Natural Ways to Help You Stop Snoring While Sleeping

A lot of people snore while sleeping from time to time. But if you are among the 45% of adults who suffer from chronic snoring, then you know the havoc that it can cause. Loud snores can disrupt your sleep, leading to fatigue, irritability, and a generally decreased quality of life.

It can also be a major burden to your partner, who will also be unable to sleep through the night. However, snoring is not just another nuisance. Most of the people who snore also suffer from obstructive sleep apnea. This can increase the risk of you developing heart disease later in life.

Snoring is caused when air can’t move freely through your throat and nose while you are sleeping. As a result, the surrounding tissues vibrate and produce the sound that we have come to associate with snoring. Also, the position of your tongue can disrupt smooth breathing and cause this too.

Whatever the cause of your snoring, there are some natural remedies that you can try to help you stop. If you find, however, that even after actioning some or all of these remedies, you are still yet to find relief, it may be time to get in contact with your local ENT. Some of the common ear, nose, and throat procedures actioned by ENT doctors for patients who struggle with chronic snoring include septoplasty and sleep apnea surgeries.  

1. Change your Sleeping Position

If you regularly fall asleep while lying on your back, this could be the cause of your snoring. That’s because this position makes the base of your tongue and soft palate fall into the back wall of your throat, leading to a vibrating sound as you sleep.

The best way to remedy this is by sleeping on your side. You can use something like a body pillow to help you do this. It enables you to stay on your side as you sleep throughout the night.

2. Change your Pillows

If there are any allergens present in your bedroom, they may be contributing to your snoring problem. Just think about it: when was the last time you replaced your pillows or dusted the overhead fan?

Dust mites can accumulate in your pillows, causing an allergic reaction that could lead to snoring. Even something as simple as letting your pets to sleep in your bed can cause you to breathe in animal hairs, which could also cause irritation.

If you feel okay during the day but start feeling congested at night, this may be the cause of your snoring. So, start off by putting your pillows through the air fluff cycle every few weeks. Also, try to replace them after six months. This is a great way to keep dust mites and other allergens at a minimum.

3. Use an Anti-Snoring Mouthguard

One of the most effective ways to reduce or even stop snoring is to use an anti-snoring mouthguard. This is a device that has been designed to control how your mouth moves as you sleep.

Specifically, these mouthguards work by preventing the tongue’s natural tendency to slide to the back of your throat while sleeping. This is one of the major causes of airway obstruction, which leads to snoring.

The best snoring mouthguards do a little more. They help stabilize your jaw, naturally opening up the airway. They also keep the tongue and soft palate tissue from blocking breathing, ensuring that you can finally start experiencing a sound, restful night.