How to Stop Snoring: Tips, Tricks and Remedies

After a hard day when you just want to get inside your bed and relax, you hear an irritating sound which is known as SNORING. Snoring is the most uncomfortable sound as it doesn’t let your partner/roommates have a quality sleep. We all know snoring is not in anyone’s hands, when one sleeps they snore without even realizing. We must know what Snoring is before learning how to stop snoring.

What is Snoring

Snoring is a sound made by obstructed passage of air while sleeping. Mostly we all snore, but the sound is very soft and slow, but in some cases the snoring is loud and unpleasant. Loud snoring can be a sign of Obstructive Sleep Apnea (OSA).

What Causes Snoring

Enlarged tissues in nose, mouth, throat or tonsils obstruct the air passage making loud noises. Snoring in children because of enlarges tissues is very common.

Blocked Nose passage because of cold, sinus, allergy or nasal polyps, makes it difficult to breathe. The extra effort to inhale or exhale air makes loud sounds.

Deviated nasal septum disturbs the airflow in the nose making sounds.

Obesity, fat tissues in the throat make the air passage narrower.

OSA, Obstructive Sleep Apnea is a serious condition in which throat tissues block the air passage partially or completely.

Tips, Tricks and Home Remedies to Stop Snoring

Natural anti snoring sprays-

These sprays are helpful for many people, as they clean the air passage making it easier for the person to breathe without making sounds.

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Change in Sleeping Posture

It is more likely to snore if you are lying on your back while sleeping. Changing posture while sleeping can help you get rid of snoring.

Lose Weight

Weight plays an important role in snoring, if you are Obese try controlling your weight specially face, neck and shoulder fat.

Limit your alcohol and smoking

Alcohol and smoking lessens the resting tone of muscles of throat. Avoid drinking/smoking before going to sleep

Read: Tips to Stop Smoking

Throat Excersise

• Place tip of the tongue behind the teeth (Front, Top) and slide your tongue backwards as much as you can for 1-2 minute. Repeat it 4-5 times a day.
• Open your mouth wide. Move your lower jaw to right side, hold on for 30 seconds. Move lower jaws to the left side and hold for 30 seconds. Repeat 4-5 times a day.
• Open your mouth, Slide your tongue outside as much as you can and make noise. Hold in this posture for 30 seconds. Repeat 4-5 times a day.

Sleeping Routine

Get your sleeping routine fixed. Sleeping at the right time and waking up at the right make your body sets itself to the sleeping routine and gets into relax mode. This helps the body get the maximum rest hence relaxing throat muscles.

These are few Tips, Tricks and Remedies to help get rid of Snoring. Snoring is not a disease, it is a problem. If your roommate or partner snores, Do not pass harsh comments. Talk to them about it and help them get healthy and fit to avoid the problem of snoring.