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If you snore, you’re probably used to sleeping like a log with no care in the world. But you wake up to the complaints of your bed partner who may have spent the night tossing and turning due to the sound of snoring. While this can make up for a fun anecdote, in the long run it will be troublesome. So, if you are wondering how to stop snoring, here are some simple techniques that might help you.
Snoring is a result of air not being able to pass through your nose and throat freely. When you breathe in and out while sleeping your neck muscles become too relaxed sometimes and results in a narrow airway which results in the disturbing sound called snoring.
The causes of snoring may include a blocked nasal passage due to catching a cold in winter. It could also be due to a medical condition like sleep apnea, for which you will have to consult a doctor. But more often than not snoring is caused by sleeping in a wrong position or having too much alcohol before sleeping. So, this is an issue that can be fixed.
Let’s take a look at how to stop snoring while sleeping:
1. Change your sleeping position
If you have been snoring regularly, most probably you have been sleeping on your back. Sleeping on your back leads to your tongue being rolled back which partially blocks the airway and leads to snoring. So, if this is the cause of your snoring then sleeping on your side will help you stop snoring.
2. Reduce your weight
If your Body Mass Index is on the higher side and you fall under the category of overweight or obese, that can also cause snoring. Being overweight means that you have more tissues in your throat which results in a narrow airway. Losing weight will help you reduce the tissues and hence stop snoring all together.
3. Avoid alcohol before sleeping
You should avoid having alcohol at least 3-4 hours before sleeping as alcohol relaxes your throat muscles more than usual which again leads to a narrow airway and hence, causes snoring. Alcohol will also alter your sleeping patterns, so it is best to avoid it at nighttime.
4. Get enough sleep
Sleep deprivation is also a major cause of snoring, so make sure you are getting enough sleep by resting for at least 6-8 hours. Getting proper sleep is not only necessary to stop snoring but it will also keep your overall mind and body healthy and active.
5. Put an extra pillow
Using an extra pillow under your head or in some way raising your head a little will make sure that your airways are not too relaxed. This position will ensure that there is no blockage and therefore no snoring.
Well, these are the most effective ways to stop snoring. Some other techniques like stop smoking or avoiding sedatives or using nasal strips will help stop snoring too. So, give these methods a try for a snore-free sleep!