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    6 Ways To Help Silence Snoring

    Snoring refers to the sound that is produced when air passes through the airway when partially obstructed. This is because tissues at the top of the airway touch one another and vibrate, causing you to snore. Almost all adults face this problem occasionally. 

    If you are a snorer, you might be wondering how to stop snoring. Don’t worry! You’re not alone. According to study results, 28% of women and 44% of men in the age group of 30-60 years snore regularly. Almost 50% of people over the age of 60 snore regularly. 

    For many snorers, this problem is a little embarrassing, while it is annoying for their sleeping partners. The reasons for snoring are many. While it may not be much serious in some people, for others, it could be due to an underlying health issue. Consulting a doctor to rule out any health problems is advisable. In the meanwhile, if you want to overcome this problem, here are a few snoring solutions that can help. 

    Sleep on Your Side

    Whether or not you snore depends on the position in which you sleep. Most people snore when they sleep on their backs or in supine position. On the contrary, they tend to snore less when sleeping on their sides or in a lateral position. The snoring tendency could be higher because of head position rather than body position i.e., people snore less when they turn their head to the side. If you are a snorer and you usually sleep in supine position, try sleeping on your side. 

    Use an Anti-Snoring Spray

    An anti-snoring spray can be really useful for snorers who snore due to mucus buildup. Such sprays can break up and cut down any mucus that could be the reason behind your snoring problem. Anti-snoring sprays can be the solution for your snoring problem if you suffer from allergies, have a cold, or have a sinus problem. 

    If you are wondering how to reduce snoring, there are many anti-snoring sprays available in the market. It is important to choose the right one if it has to be effective. You can seek advice from your healthcare professional so that you can pick the right anti-snoring spray. 

    Losing weight is the right way to reduce snoring

    If you are obese or overweight, losing weight could be the solution to your snoring problem. Obese people have a higher likelihood of snoring or developing obstructive sleep apnea. According to research, losing weight is the right way to reduce snoring in people who have a high body mass index. 

    Try Mouth Exercises

    Apart from your regular exercises, practise a few mouth exercises on a regular basis to effectively stop snoring. In clinical practice, such exercises are referred to as oropharyngeal exercises. 

    Move your tongue repeatedly and also parts of your mouth in such a way that it strengthens muscles in your soft palate, throat, and tongue. The results of a study have proven that doing mouth exercises regularly for three months can reduce snoring by around 59%. 

    Avoid Consuming Alcohol Before Bedtime

    Alcohol consumption before bedtime increases the chances of snoring. It can also lead to obstructive sleep apnea in someone who doesn’t have it already. The effect of alcohol on sleep and snoring is related to the amount of alcohol you consume. 

    If you happen to consume more alcohol, you can start by reducing the amount. If it doesn’t help prevent snoring, try to avoid alcohol consumption a few hours prior to bedtime. Quitting alcohol altogether is a better option for your overall good health. 

    Quitting this habit can go a long way in helping

    Smoking is known to cause increased snoring. Quitting this habit can go a long way in helping you prevent snoring. Smoking does not only cause snoring in smokers but also in their children. If you are a smoker and happen to notice that your children also snore, it is important that you quit smoking to help not only yourself but also your children to stop snoring. 

    Different snoring solutions work differently for different people. So, experiment by following the above-listed ways to find out what works best for you. Lifestyle changes can certainly help you to a great extent. If required, discuss with your doctor and seek professional help. 

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