Has your partner told you that you snore? Is your neighbor in the next apartment banging on your wall at night? You may be afraid to enter a relationship because of your snoring. Discover how you can stop snoring naturally and get a sound night’s sleep.
For the majority of snorers the cause of their snoring is generally quite simple. The upper airway becomes partially obstructed with soft tissue when muscles relax during sleep.
There are multiple ways to stop snoring naturally with treatments that are non-invasive and not painful. However, it is important to note that if you snore very loudly, or if your partner notices that you appear to stop breathing and gasp for breath at night, you should seek medical advice immediately.
Here are some of our top tips to stop snoring naturally
1. Change positions
This may seem obvious but over sixty percent of snorers only snore when sleeping on their back. Try sleeping on your side and that may be all it takes to eliminate your snoring and solve your problem. Sleeping on your stomach is also an option but it is not good for the back.
2. Use A Stop Snoring Pillow
The stop snoring pillow is wedge shaped and designed to support your neck and jaw to keep your airway open while you sleep. The narrow end on the wedge is placed under the shoulders and the wide end of the wedge supports the head and neck.
Even if you don’t want to try a stop snoring pillow, at least evaluate your current pillow. If it is old consider replacing it since an old pillow will have collected a great deal of dust that may aggravate an allergy which could lead to increased snoring. Old pillows offer very little support for the head and neck.
3. Lose Excess Weight
If you are overweight, your neck tends to gather fat deposits which cause the upper airway passage to narrow. This can restrict airflow during sleep which can cause snoring. Losing weight may reduce the pressure on the airway and reduce or eliminate snoring.
4. Exercises To Stop Snoring
When you sleep, the muscles in your jaw and throat relax, allowing the soft tissues of the palate and uvula to partially block the upper airway. There are easy and effective exercises to stop snoring that you can perform to help tone these muscles.
- One of these consists of sliding your tongue along the back of the top front teeth. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. Working the muscles this way can help your airways remain open so that you are less likely to snore.
- Singing is an excellent exercise for toning the muscles in the throat.
- Open and close your mouth slowly as if you are yawning.
- Poke out your tongue and hold it in that position for a few seconds.
- Align your upper and lower jaw and hold a pencil between your teeth for a few minutes.
5. Herbal Snoring Remedies
SnorEase is a herbal preparation promoted to reduce snoring by blocking histamine production and reducing mucus. Both goldenrod and goldenseal have been used effectively to reduce sinus and chest congestion thereby reducing or eliminate snoring. Nutrition for Life Snoreless throat spray is also an effective herbal treatment to stop snoring naturally.