Snoring is a very common and bothersome issue, as it affects almost half of men and a quarter of the women worldwide. In some cases, snoring can indicate a more serious health condition that should not be neglected.
Generally speaking, the risk for snoring increases with age, but this sleeping disorder must not be neglected, especially if it is accompanied by a rattling sound while breathing. If you or your partner snores and this interferes with your night’s sleep, then here you will find 10 efficient tips that will help you prevent snoring in a fast, natural and efficient way, without using any medications:
1. Quit Smoking
Statistically speaking, smokers are more likely to snore as compared to non-smokers, given the fact that tobacco is known to irritate the throat and the nasal cavity, thus making it more difficult for you to breathe properly while sleeping. This is why one of the best and most efficient ways to prevent snoring is to simply stop smoking, or at least to reduce it – you will see that your airflow is considerably increased and this will have a positive impact on
2. Lower Your Alcohol Intake
The side effects of alcohol are well-known to everybody – not only does it wreak havoc on your health and mind in the long run, but it can also trigger anxiety and make you snore during the night. Snoring, commonly referred to as
sleep apnea, can easily be prevented by simply lowering your alcohol intake, as it can affect your central nervous system. You will notice that lowering your alcohol intake will benefit both your body and your sleep, and your partner will surely be grateful for letting them get a good night’s sleep!
3. Maintain A Stable Weight
If you are overweight, then it is extremely important to try and reach a normal weight, as weight puts pressure on your airway, thus making it difficult for you to breathe.
4. Drink Enough Water
Drinking enough water is also extremely important, as this way you will stay hydrated throughout the entire day.
Moisture will stimulate the secretions in your nose, which will reduce the risk for snoring – in order for that to
happen, you must drink around eight 8-oz glasses of water a day.
5. Get A Mouth Guard
Mouthguards can open the airways and allow you to breathe better, therefore they can certainly improve the quality of your sleep. The good news is that you can find a mouth guard almost everywhere these days, and most of them are on Amazon as well – you can find mouth guards from Shock Doctor that cost as little as $5.99. These are certainly some of the best anti-snoring devices available on the market.
6. Keep Your Head Up While Sleeping
This is another important aspect that you need to consider if you want to get rid of snoring – keeping your head up will remove some of the pressure you put on your airways, thus allowing you to breathe a
7. Get New Pillows
It often happens that people snore during the night time simply because they do not sit comfortably or because their pillows contain allergens. It is a known fact that some allergens and particulates can trigger snoring, this is why it is extremely important to make sure that your home is dust-free and that so are your pillows. Dust mites are very common these days, and their favorite hiding spot is the pillow. If you have not replaced your pillows in a while,
then perhaps now is the right time to do so.
Replace them at least twice a year and make sure to change the covering as well – also, keep in mind that it is
not recommended to skimp on money when it comes to pillows, especially if you are highly allergic to allergens. Fortunately, you can find a wide array of pillows on Amazon, therefore you surely have where to choose from.
8. Make Sure To Sleep On Your Side
As you may know already, if you suffer from snoring it is highly recommended to try and sleep on your side rather than on your belly or on your back, as only this way you can keep your airways fully opened and ensure the necessary
airflow. This way, your tongue, and your chin will relax and allow you to breathe better and healthier. If you do not want to invest in a various anti-snoring device, then sleeping on your side is surely the most cost-effective
measure you can take against snoring.
9. Eucalyptus Oil Can Come In Handy
Another common cause of snoring is blocked nasal passages, and this happens especially when you get a cold. However, in order to prevent that from happening it is recommended to rub several drops of eucalyptus on your pillow, as this will surely keep the nasal passages open. On the other hand, it is not uncommon for people with allergy to experience blocked nasal passages as well – if this is your case as well, then you should consult your health care provider who will, most likely, offer you some prescription anti-allergy pills or supplements.
Your Sleeping Pattern Last, but certainly not least, it is extremely important to pay attention to your overall sleeping pattern and to improve it. The notion of sleep hygiene involves several different aspects, and the most important one is position – on the other hand, it is extremely important to get enough sleep, as the lack of sleep is also linked to an increased risk for snoring, given the fact that your muscles are tired and they tend to be more tensed. In the and, it has happened to all of us at least once to be unable to fall asleep simply because we were
The bottom line is that snoring is more than just an annoying condition, and if you suffer from severe sleep apnea it is very important to have it diagnosed and addressed as quickly as possible. If it turns out that you do suffer from
sleep apnea, your doctor may recommend a CPAP machine, a mouth guard or even oral surgery to treat it.