How to Stop Snoring? Experts Share Steps on Getting a Good Night Sleep

You may be wondering how to stop snoring whether you or your partner snores frequently. But you're not alone!

Snoring is believed to affect 10 to 30 percent of individuals, The Times said. It cannot be cured. But it may be managed for many individuals by making lifestyle changes.

Snoring is an embarrassment or an irritation for many individuals. Snoring is not only irritating, but it may also affect the quality of sleep for both the offender and those around them. But there is a reason why a person snores.

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What is Snoring and Why It Happens

Snoring (per Sleeping Foundation) is the sound made by air flowing through a partly obstructed airway.

Piedmont said vibrating of soft tissues in the upper airway, which extends from the voice box to the back of the throat, causes this case. Only muscle, not bones or cartilage, supports this neck portion.

How to Prevent Snoring Naturally

Many snorers can be reduced or eliminated by making one or more easy changes at night.

ALSO READ : Sleep Deprivation: How Good Night's Sleep Affects Your Productivity in Workplace and Your Upcoming Paycheck

Avoid Alcohol

Although a nightcap may appear to be a relaxing way to unwind before bed, alcohol might disrupt your sleep. Houston Methodist said alcohol upsets your central nervous system and causes your muscles to relax excessively. Your airway narrows as your throat muscles relax while you sleep, leading you to snore.

Lose Weight

Weight loss may assist with snoring, according to some studies, but further study is needed. For example, a 2013 study indicated that snoring was more common among obese and pre-obese people than people with a normal BMI (BMI). Weight loss may be a suitable method for reducing snoring in patients with a BMI more than 25 years old, according to the study.

Sleep on Side

According to Business Insider, sleeping on the back causes snoring because the tongue and soft palate at the rear of the roof of your mouth are more prone to slip back and block the airway.

Snoring can be reduced by sleeping on your side or elevating your head with extra pillows. However, this was not proven to be true for people with obstructive sleep apnea, a medical condition that causes snoring. As a result, additional investigation is required.

Open Your Nose

Cleaveland Clinic said that snoring could be reduced by opening your nasal airways at night. Nasal strips that adhere to the nose bridge expand your nostrils and increase airflow.

You place nasal dilators into the nostrils to widen the nasal aperture and are another alternative. Strips and dilators are cheap and simple to come by at the drugstore.