If you share a bed with someone who snores, then you will know just how frustrating this problem can be. Similarly, if you are the person who snores, then your partner might report sleepless nights.
Depending on the severity of the snoring, you might find that it is difficult for you or your partner to get to sleep or that one of you is woken up frequently during the night.
You or your partner can, of course, try wearing earplugs to keep the noise out, but this is not a good solution for everybody. Addressing the cause of the snoring, and finding natural ways to prevent it from happening, can be the best way to enjoy a good night’s sleep together.
The following five natural ways to help prevent snoring are actions that can be taken one at a time or altogether. These techniques could soon work to alleviate the snoring and to restore peace in your bedroom!
Lose Excess Weight
A person who is overweight may find that they are more prone to snoring than someone of ideal weight.
Gaining weight can cause a build-up of fatty tissue in the neck and in the throat. When this happens, your airways can become narrower, which can then cause snoring to happen.
By losing the excess weight, you can reverse this problem, making this a totally natural way to stop snoring.
Change Sleeping Position
People who sleep lying on their back are at risk of snoring. This is because in this position, the tongue can become quite relaxed at the back of the throat.
By changing your sleep position, you can help to avoid this problem. Sleeping on your side or on your front will not cause the same problem to occur with the tongue.
This is an incredibly simple and natural way to stop snoring!
Ditch the Tobacco
Studies have shown that smokers are more likely to snore. The smoke from the cigarettes can cause inflammation of the tissues that line the airways. This can cause excess mucus to develop, which can narrow the airways and disrupt the flow of air.
It is also worth noting that exposure to secondhand smoke can contribute to this problem. So, it is important to avoid smoking as well as avoiding sharing the same air as someone else who is smoking.
Exercising regularly can help to keep snoring at bay, and not for the reason that you might think.
It is often suggested that exercise is good for preventing snoring because it helps to keep excess weight off. However, regular exercise will also tone the muscles of the body, including the muscles in your throat!
When the muscles of the throat are strengthened, then snoring is less likely to happen.
In addition to having an exercise routine that takes the health and strength of the whole body into consideration, it is also worth doing deliberate exercises that focus solely on the muscles of the throat.
Simple techniques to strengthen the throat muscles are sliding your tongue along the roof of your mouth often throughout the day, consciously moving the jaw throughout the day, and also singing out loud several times a day. All of these actions will help to strengthen the relevant muscles and therefore help prevent snoring.
Moderate Your Alcohol Intake
Drinking too much alcohol can have far-reaching health consequences and is a behavior that you should attempt to limit.
Moderating your alcohol intake to help prevent snoring is a good idea. When you drink alcohol, especially late at night, then the muscles of the throat can become over-relaxed. This can interfere with the natural flow of air in and out of the mouth, leading to snoring.
When to See Your Doctor
If you have tried all five of these actions to stop snoring, and you have had no luck, then it might be worth speaking to your doctor.
Snoring can often be caused by certain health factors, and it is worth knowing if this is true in the case of you or the person that you share a bed with.
After a physical examination and asking some lifestyle questions, your doctor will likely be able to come up with a solution.
This could involve a selection of medical procedures to either address the root issue of the snoring or simply treat the snoring as a side effect of another problem.
Talk to your doctor and be honest about how the snoring is impacting you and your relationship. A solution could just be a quick conversation away!