Snoring that leads to poor sleep quality effects 45% of adults, at least occasionally. If you’re one of the 45% who is constantly waking up (or waking your spouse up!) with loud snores, you’re probably wondering how to stop snoring at night. Because there are many causes of snoring, there is no one method for how to stop snoring while sleeping. However, many of the best cures for snoring involve simple practices and lifestyle changes.
How to Stop Snoring Naturally
It’s better to learn how to stop snoring at night naturally because over-the-counter sprays and pills usually prove to be just a waste of money, as many are marketed without sufficient scientific studies.
Common Cures for Snoring
Losing Weight & Exercising
Not everyone who is overweight snores, and not everyone who is thin doesn’t. However, if you’ve gained weight and started snoring, and did not snore before the weight gain, it is quite possible that the weight gain is contributing to your snoring. Weight gain can lead to an increase in fatty tissue in the back of your throat which causes snoring. Exercising keeps your muscles toned, including the muscles in the back of your throat.
Opening your Nasal Passages
You may be thinking about nasal decongestants and nasal strips and wondering how this is a natural cure for snoring. However, these store-bought items aren’t the only option for keeping your nasal passages open. One of the best solutions is to take a hot shower before you go to bed. You can also use a neti pot to rinse out the nasal passages with a salt-water solution.
Drinking Plenty of Water
To keep your sleep snore-free, you need to stay well-hydrated. When you’re dehydrated, secretions in your nose become stickier, and this leads to snoring. Try to drink 12-16 cups of water a day to keep your body at its healthiest.
Changing Your Sleeping Position
If you sleep on your back, this may very well be the answer to your snoring problems. When you sleep on your back, the base of your tongue and soft palate collapse to the back wall of your throat, often causing snoring. Sleeping on your side is one of the simplest how to stop snoring home remedies. To get used to it, sleep with a full-length body pillow supporting your back or try taping tennis balls to the back of your pajamas. It may wake you up at first, but soon you’ll get used to sleeping on your side.
Practicing Throat Exercises
It’s possible to practice exercises that target the throat muscles in the upper respiratory tract; strengthening these muscles is one of the best cures for snoring. Many of the exercises can be done while commuting to work or walking your dog, so although you should perform them for about 30 minutes a day, they shouldn’t take up too much of your time. Here are some exercises to try:
- Repeat each vowel (a-e-i-o-u) out loud several times in a row.
- Close your mouth and purse your lips shut. Hold for 30 seconds.
- With your mouth open, move your jaw to the left & right, holding for 30 seconds on each side.
- Sing! Pick any tune you want & belt it out.
How to Stop Someone from Snoring (and Waking You Up)
If you’ve tried it, you know it’s impossible. The point is, you have to get your partner to address the snoring problem directly; there’s very little a second party can do to help without the cooperation of the snorer. Figuring out how to stop someone snoring without causing an argument can be a difficult task. First of all, you need to remember that your partner probably feels a bit embarrassed about their snoring problem, and you’ll want to be sensitive to that.
The key is to communicate with your partner so that he or she can address the problem without feeling attacked. It’s possible that your partner doesn’t understand how much sleep deprivation their snoring is causing you. To communicate effectively with your partner, avoid talking about the problem in the middle of the night or early in the morning when you’re especially irritated by the snoring. Remember that your partner’s snoring is not intentional and that you should avoid getting heated about it. That being said, your sleep time is important, so make sure you make it clear that your quality (and probably quantity) of sleep is being greatly effected.
When to See a Doctor About Snoring
Sometimes, snoring can be the sign of a more serious underlying medical condition, like sleep apnea or a number of other sleep-related disorders. You should definitely see a doctor if you or your partner have noticed that you stop breathing, choke, or gasp at all while sleeping. Similarly, if you find yourself falling asleep unintentionally at inopportune times, like while having a conversation or eating dinner, you should work with your doctor to figure out the best solution.