How Can I Stop Snoring?

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If you’re lying in bed at night and being driven insane by your partner’s snoring, it can be comforting to know that you’re not alone. In fact, snoring is very common, with just under half of adults doing it.

However, the nuisance noise can signal an underlying health problem. Almost three quarters of snorers have sleep apnoea, a condition diagnosed when sleepers take short, shallow breaths in their sleep. This can increase the risk of heart disease and may cause you to suddenly wake up with a choking sensation.

In this guide, we’ve shared the reasons why we snore, along with the techniques you can use to quit the annoying habit: 

1. Change your sleeping position

The simplest way that you can stop snoring is to sleep on your side. This is because sleeping on your back can cause the tongue to obstruct your airwaves, which is the main reason behind snoring.

Sleeping in this position will eliminate the problem almost completely. You could also consider investing in quality bed bases and a soft mattress to ensure that you’re extra comfortable and prepared for a great night’s rest.

2. Live a healthier lifestyle

Another simple way to stop snoring at night is to stay healthy! Being overweight can cause fatty tissue to develop around your neck. Not only can this affect your quality of sleep, but it can also constrict your ability to breathe well as your throat’s diameter to be restricted, which causes snoring.

3. Stop smoking

If you’re a smoker, the lining of your nasal cavity and throat can become irritated. This can cause swelling and explains why smokers are more likely to snore.

The congestion that happens in this part of your body affects your breathing. So, if you want to give your partner the gift of great sleep that doesn’t involved snore-induced insomnia, try your best to quit the tobacco!

4. Avoid alcohol before bed

You may have noticed that when you’ve had a drink of alcohol before you head to bed, you’ve had ample complaints from your sleep-deprived partner in the morning.

This is because alcohol can collapse the back of your throat when your muscles relax, resulting in the snoring noise.

5. Change your bedsheets

From customized mattresses to those that are standard-sized, you should think about changing the bedsheets that you’re sleeping on to prevent snoring. After all, it’s where you’ll be spending your sleeping time, so you’ll need to make sure it’s comfortable. For even more comfortable sleeping time you should consider looking for adjustable beds that can help you a lot.

Your pillows and bed sheet can carry allergens if they’re left unclean. The reaction to dust mites can cause snoring, so it’s best to give your bedroom a complete spring clean more often than the phrase suggests!

6. Use different sleeping treatments

If you’re still struggling to stop snoring after trying these techniques, you may need to consider using sleeping treatments to prevent the rumbling continuing.

There are a number of treatments that you could choose, including nasal strips, mouth guards and dilators. However, they’ll need to be prescribed by your GP to check that there’s not an underlying issue that’s causing the snore.

As you can see, you don’t have to live with the constant stress of being paranoid about your snoring. Once you’ve tried these techniques and grabbed yourself a wide mattress to give you plenty of room, you should be set for a great rest in no time!