Here Are Simple Solutions To Stop Snoring

About 45 percent of adults snore at least occasionally. Snoring can be caused by a variety of lifestyle factors, or by something more serious, such as sleep apnea. If you want to stop snoring, try these fixes.
Change positions

Sleeping on your back causes the base of your tongue to fall backward into your throat, which narrows your airway. So try sleeping on your side. If you find yourself still waking up on your back, prop your head up on several pillows. This will open up your nasal airway passages and may help you stop snoring

Lose weight

Extra weight around the throat narrows the airway, which can trigger snoring. Shedding extra pounds can remedy the problem.

Avoid alcohol and sedatives

They depress your central nervous system, causing your muscles—which include the tissues in your throat—to relax too much. So avoid drinking alcohol at least two hours before bedtime, and exercise caution when taking sedatives.

Fight nasal congestion

Congestion due to colds, allergies, or a deviated septum can limit airflow through your nose, forcing you to breathe through your mouth and increasing the likelihood of snoring. Try taking a hot shower before you go to bed to help open up your nasal passages. Using an oral or spray decongestant also can help, but see your doctor before such medications more than three days in a row. (Long-term use of decongestants can have a rebound effect and eventually make your congestion worse.) Your doctor may prescribe you a steroid spray for chronic congestion. Or, if you have a deviated septum, you may need surgery.

Remove allergens in your bedroom

Dust mites in pillows can cause allergic reactions that in turn can make you snore. So wash your pillows every other week, and replace them every six months to minimize dust mites and allergens. Dust your ceiling fan, and keep pets out of your bedroom.

Hydrate

Secretions in your nose become stickier when you’re dehydrated, which can cause you to snore. So drink plenty of water.

Watch what you eat before bed

What you eat before going to bed can make snoring worse. Avoid large meals right before your head hits the pillow. Make sure you eat dinner a few hours before going to bed. Also, avoid certain foods such as dairy and soy milk.

keep the air moist

If the air in your bedroom is dry, it can irritate membranes in the nose and throat causing them to swell and make you snore. Use a humidifier in your bedroom at night to make sure the air stays moist.