Just about everyone snores occasionally, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates. This sleeping disorder could potentially stop your breathing or make your breathing become very shallow, with 20 to 30 pauses that last anywhere between 10 and 20 seconds in an hour.
The first step to finding a solution to stop snoring should always start with understanding the cause, which can vary from person to person and range from physical anatomy to behavioral or lifestyle factors. So, here are best natural ways to stop snoring. Instead, try these natural solutions and lifestyle changes, which may help you stop snoring.
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How To Stop Snoring Naturally: 7 Useful Tips
- Olive Oil: Being a strong anti-inflammatory agent, olive oil eases the tissues all along the respiratory passages, reducing the swelling to provide a clear passage for air. It can also reduce soreness. Use this remedy regularly to also lessen the vibrations in the throat and stop snoring.
- Use the bed only for sleep and sexual activity. Do not watch TV or look at your phone. About an hour before bed, turn off all of your electronics and dim the lights of your phone and computer. Doctors note that our eyes are sensitive to the bluish light emitted by electronic screens.
- Tape your nose open with nasal strips, available at most drugstores. They may look odd, but who’s watching? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They’ll lift and open your nostrils to increase airflow.
- Stop smoking: Research has proven smoking is a major contributor to snoring. It is believed snoring as a result of smoking is caused by upper airway irritation and inflammation. Even more concerning, prolonged smoking can lead to permanent damage to the respiratory system. Quit smoking today!
- Exercise can also help to stop snoring. As well aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
- Avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night’s sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.
- Mouth Guard: You can visit your dentist or doctor to prescribe you an anti-snoring mouth guard. These mouth guards can hold your teeth together and keep your jaw muscles in place so they do not become too loose.
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