Snoring is caused by turbulent air in your nasal cavity, throat, and mouth that causes tissues to vibrate in your sleep.
Snoring is incredibly common, especially among older adults, but it can affect anyone regardless of age and body type. If you’re a chronic snorer and are looking for tips on how to stop snoring, you’ve come to the right place.
Although snoring may not be an issue for you, it may be disruptive to others, especially if you are living with a significant other or have very thin walls! It may also wake you up at night, even if you don’t realize it. In order to get a better night’s sleep and allow others to sleep as well, follow these tips and tricks!
Common Causes of Snoring
Before we give you tips on how to stop snoring, it’s important to understand how snoring actually arises. What causes it? There are many factors that determine whether a person will snore or not. Identifying which pertain to you can help you understand what may be causing your snoring.
Middle-aged adults and beyond typically experience snoring at a higher rate than any other population. As you get older, your throat becomes narrower and your muscles weaker, restricting the space through which air can freely flow. This can lead to snoring since the narrow passage is more likely to promote tissue vibration.
2. Being Overweight or out of Shape
As mentioned before, muscle weakness can contribute to snoring. If you’re overweight or out of shape, you may notice that you snore more than others. Additionally, carrying weight around your neck may also contribute to snoring.
3. How You’re Built
Some people are born with narrower throats than others. When this is the case, they are more likely to experience snoring at night. For instance, men typically have narrower air passages than women, so they experience snoring at a higher rate. A narrow cleft palate and enlarged adenoids, which are often genetic, can also make you experience snoring.
4. Sinus Problems
We’ve all snored a little in the middle of a cold, so it’s no surprise that sinus problems can lead to snoring. If you’re a little stuffy or have blocked airways, your throat will essentially act as a vacuum, leading to snoring.
5. Alcohol, Smoking, and Medications
Alcohol, smoking, and certain medications can lead to snoring because of their relaxing effect on the body. If you are a frequent snorer, partaking in any of these activities or taking muscle relaxants will make your snoring worse.
6. Sleeping Posture
Sleeping flat on your back naturally relaxes the muscles in your throat since they are not working to keep your head up. Once again, this muscle relaxation can lead to or worsen snoring.
How to Stop Snoring
Now that you know a little bit about the most common causes of snoring, it’s time to delve deep into the question: how can I stop snoring?
It may take a while to see the effects of some of these tips, while others are almost automatic. Try to adopt habits that target your specific snoring causes rather than just trying any and all tricks and expecting results.
1. Practice Good Sleeping Patterns
When you’re over-exhausted and fall asleep instantly, you tend to have deeper, more intense sleep. When this happens, the muscles in your throat become overly relaxed, leading to floppy, vibration-prone muscles. Sleeping eight hours a day and avoiding being over-exhausted can actually reduce your snoring.
2. Open Your Nasal Passages
If you find that you snore because you’re a little stuffy, try taking a hot shower at night to clear your nasal passages. Make sure to get it all out so you’re not blocking any airways.
Another way to achieve this is to use a nasal dilator. This device opens your nasal passages to allow more airflow and prevent snoring.
3. Change Your Pillows
Allergens can also cause you to be stuffy. In order to avoid them in your bedroom, make sure you are changing your pillowcases often, washing your bedsheets every week, and switching out your pillows if needed.
4. Try Popular Snoring Devices
Other fellow snorers have found success with snoring devices, like the nasal dilator. There are other commercial snoring devices, like the chin strap, which prevents the blocking of your airway with soft tissue as the jaw falls back, and a tongue retaining device, which keeps your tong at the front of your mouth.
These devices prevent tissue from closing your airway, leading to less snoring. There are numerous other devices out there to try, check these out.
5. Increase Your Physical Activity
Losing weight is a great solution to opening up your airways. Not only will it reduce the amount of fat that sits around your neck area, but it will also tone the muscles that will eventually lead you to stop snoring!
6. Avoid Alcohol
As a rule of thumb, if you are a heavy snorer, try to avoid alcohol at all costs. Your partner will thank you, your roommates will thank you, and your neighbors will be glad you did as well.
7. Stay Hydrated
Sticky mucus is the worst for snorers. It leads to louder, more intense snoring. Keeping your body hydrated will eliminate the stickiness and thus lower the intensity of your snores. It can also help you clear clogged airways when you’re stuffy or sick!
8. Change Your Sleeping Position
If you snore simply because you sleep flat on your back, then congratulations! Yours is an easy fix. Simply add some height with a pillow and your muscles should do the rest. No more snoring!
Snoring can be a pain. Not only is it annoying to you, but it can also be disruptive to those around you.
Finding a solution that helps you control the intensity of your snoring or helps you stop snoring altogether is hard. But hopefully, this list of how to stop snoring helps you get started.
If you’re interested in snoring devices, check us out! We specialize in the best snoring solutions and are here to help you achieve your dream of a peaceful, restful night.