How to stop snoring? These tips will help you sleep better.

If you're one of the 45% of people who snore frequently, pay close attention to this article, because snoring is much more than just a nuisance to your bed partner. It's also a threat to your health and could be warning you of something you don't notice at first glance.

Excessive snoring can decrease the quantity and quality of our sleep, and lack of sleep has been linked to other health problems , including heart disease, depression, memory problems, cognitive decline, weight gain, diabetes, decreased sex drive, poor job performance, and even an increased risk of premature death.

But beware, if you're one of the 75% of people who snore, you likely have obstructive sleep apnea, and in these cases, the risk of heart disease is even higher. Not to mention the sexual and emotional deterioration in your relationship caused by these sleep disturbances.

Have we got your attention with this information? If so, and you think you're ready to stop snoring once and for all , read on to learn about the most common causes of snoring and how to address them, both short- and long-term.

What are the most common causes and symptoms of snoring?

The truth behind snoring is the inability to move air freely through the nose and throat. These obstructions cause the tissues to vibrate and generate that classic rattling sound. There are a wide range of factors that can increase the likelihood of snoring.

Among the most common ones we can find:

• Pregnancy
• Allergies, congestion, or other sinus problems
• Obesity
• Excessive tobacco consumption
• Alcohol consumption
• Use of drugs and medications (especially muscle relaxants)
• Aging
• Genetic factors

Among the main symptoms of being a snorer , in addition to the loud sound, will be experiencing dry mouth or sore throat upon waking.

If you have sleep apnea , you may also experience pauses in breathing (or choking) while sleeping, daytime fatigue, headaches, irritability, and difficulty concentrating.

Short-term solutions to stop snoring

To reduce your chances of snoring at night, you could implement some of these strategies:

1- Use a humidifier
Some people may be more prone to snoring when the air in their room is dry, as dry air can irritate (or even swell) the membranes in their nose and throat. Using a humidifier will help maintain a constant moisture content in the air, which can alleviate snoring caused by dryness.

2- Open your nostrils wide
This can be a particularly effective way to stop snoring if you suffer from allergies or nasal congestion. It's recommended to take a hot shower before bed, and use a neti pot, strips, or nasal spray to open your nasal passages and make it easier to breathe freely.

3- Change your sleeping position
Sleeping on your back or on your back can often exacerbate snoring. In these cases, it's recommended to try sleeping on your side. For those who can maintain the supine position, consider placing a pillow behind your head.

NOTE: Sleeping on your left side may provide additional health benefits. For this, we recommend Theramart's article titled: Learn the 6 Reasons Why You Should Sleep on Your Left Side

4- Try an oral appliance
Oral appliances, also known as mouthpieces, are anti-snoring devices that, like a retainer, are placed over the teeth while sleeping. This helps keep the airway open, helping ensure air moves freely through the nose and throat.

5- Avoid alcohol before bedtime
If you can't quit, it's recommended to avoid alcohol about four or five hours before bedtime. This may help reduce your chances of snoring.

6- Avoid taking muscle relaxants
Avoid medications unless absolutely necessary; consult a medical professional if a given prescription is thought to be contributing to snoring.

7- Try a pillow that helps us improve our sleep cycle

The Therajoy Anti-Snoring Pillow is ideal for chronic snoring problems and for achieving better rest throughout the night, year-round.

Stopping Snoring is Possible: Long-Term Solutions

In addition to the short-term strategies described above, there are several steps you can take to reduce or eliminate snoring in the future.

The bedroom and bedding should be cleaned weekly (including pillows).

2- Practice Exercise
Exercising regularly tones muscles throughout the body, including the throat. This means the throat muscles will be less likely to collapse, making it more likely we'll be able to breathe freely while we sleep. Exercise can also help with weight loss, which reduces the snoring that results from obesity.
3- Quit smoking
Cigarette smoke has been shown to irritate the throat and nasal passages, causing congestion and inhibited airflow.

If none of these short- or long-term solutions work, then it's time to consult a healthcare professional . A doctor will be able to determine the underlying causes of your snoring.

A proper medical evaluation can rule out more serious problems such as sleep apnea and identify alternative treatment options, such as surgery. It's advisable to be persistent until you find a solution that truly helps stop snoring.