Stop anyone from snoring with these 10 simple tricks. Do you ever have trouble falling asleep? Thanks to your partner over there sawing logs perhaps you’ve woken yourself up by your own loud snoring. Then that’s a real problem. but don’t sweat it with these simple yet highly effective tricks your snoring will be gone for good in no time. Let’s take a look at 10 natural ways to stop snoring.
Here are the 10 Simple Ways to Stop Snoring
Sleep on Your Side
If you tend to sleep on your back simply switching up your sleeping position can help reduce or even put an end to your snoring entirely you see when you sleep on your back the base of your tongue and soft palate collapse to the back wall of your throat this process obstructs breathing and causes loud snoring sleeping on your side. However, keeps your throat open allows for better breathing which equals quieter and more restful sleep.
Among all the other harmful things that smoking does to your body it also irritates the lining of your nasal cavities and throat your nasal passage basically gets congested so breathing through your nose becomes more and more difficult and this process never stops since congestion only increases with each cigarette you smoke. If you’re a smoker with snoring problems and really need to kick this habit if you’re still not ready to give it up at least try to cut back and avoid smoking for about four hours before you go to sleep.
Elevate Your Pillow
Seems like a trivial thing to do but elevating your pillow can actually help you get rid of snoring within just one or two nights. The secret is that when you lie low you put pressure on your airway and make it a bit harder for yourself to breathe the result is obvious loud and hard to miss snoring but elevating your head has the complete opposite effect taking this pressure off and helping you breathe more steadily and deeply. You can even find special wedge or body pillows that really help in reducing snoring.
Drink More Water
According to Dr. Daniel Slaughter of Capital Otolaryngology in Texas, there are certain secretions in our nose and soft palate that becomes stickier if we don’t drink enough water this, of course, leads to an airway obstruction which as you know by now can create snoring that’s why you should drink at least eight glasses of water throughout a day and an additional one about an hour before bedtime. Just a couple of days of this new hydration regimen and you’ll notice a big difference.
Clean Your Room
Allergies play a major role in snoring. Nasal congestion and inflammation basically leave your system with no other choice. So when nothing else is working maybe it’s time to get tested for allergies. The trigger can be anything from your diet to the sleeping environment. However, the most common aggravator of allergy-inducing snoring is simple dust. So the tidier of your room is the better nonetheless if that’s not it keep looking once you find the main cause of your allergy your snoring will be long gone.
Stick To A Healthier Diet
Excess weight especially around the neck can lead to constant snoring. According to a study published in the medical journal lung India. A lot of people who snore have a larger neck circumference than those who don’t snore. Plus the excess weight you have around your neck can cause your throat to become narrow when you’re lying down the leading cloud and raspy breathing as you sleep. Healthy foods that can help you get rid of weight-related snoring include fish, honey olive oil, pineapples, and peppermint. You should also strictly avoid fried food, dairy, and chocolate and of course, exercise helps too.
Cut Down on The Alcohol
Having a glass of wine with dinner is fine but in general, more alcohol means more snoring. You see alcohol relaxes your airway muscles way too much leading to even further airway collapse and worse snoring. It’s better to remove alcohol from your life altogether apart from celebrations and big events. Of course, if you want to take baby steps make sure to avoid drinking at least four hours before going to bed. Not only will you see snoring becoming a thing of the past you’ll also get better quality sleep.
Take Some Vitamin C
One of the main causes of airway blockage that leads to snoring is clogged up sinuses thankfully vitamin C can help by clearing the sinuses boost on your immune system and promoting respiratory health. So if you really want to forget about snoring once and for all have a glass of fresh-squeezed orange juice of a few slices of pineapple about an hour before going to bed. Adding broccoli, lemons, red bell peppers, and papaya all of which are super high in vitamin C to your menu can also make a positive difference.
Eucalyptus is widely known for clearing up aches cold. Raw Eucalyptus reduces inflammation and improves respiratory conditions while it’s essential oil is rich in antioxidants and has incredible anti-inflammatory and pain-relieving properties. To take advantage of this miracle plant there are several things you can do with it. Start by putting a couple of eucalyptus leaves in a steam inhaler and breathe through your nose and mouth.
This method will allow you to clear out your sinuses before sleep. You can also try using a steam bowl with hot water just put your head over it cover yourself with a towel and inhale the steam. This way the eucalyptus will clear out your airways and reduce inflammation in your nasal passages. In addition to that eucalyptus leaves will fight bacterial, viral, and fungal infections. Preventing mucus buildup that can disrupt your breathing and you know what all of this means no more snoring and a better night’s sleep.
Keep A Sleeping Diary
Each snoring case is different and what works for your friend may not work for you at all and that’s exactly why you need a sleeping diary. If you live with your partner you can ask them to keep track of your snoring. Try different anti-snoring methods each day and count on your significant other to help you on this journey by taking notes on whether or not you’re snoring improve that night. Just don’t forget to also write down what you ate that day and what position you slept in. All these details will really help you pinpoint your particular snoring trigger so that you can remove it.
Daniel Slaughter, MD discusses the start of the Sinus & Snoring Specialists clinic, the focus of the practice, and how it has turned into a teaching institution for ENT physicians all over the country.
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Do you know any other effective tricks to stop snoring? Let us know down in the comments. Don’t forget to subscribe to our blog to stay updated.