Want To Stop Snoring? Know Effective Tips To Sleep Peacefully

Snoring affects sleep quality and can signal underlying health issues like sleep apnea. Effective strategies to reduce snoring include maintaining a healthy weight, sleeping on one’s side, elevating the head, staying hydrated, avoiding alcohol before bed, treating nasal congestion, and practicing good sleep hygiene.
How To Stop Snoring? Effective Tips To Sleep Peacefully

How To Stop Snoring? Effective Tips To Sleep Peacefully (Image Credits: iStock)

Snoring is a common condition that can disrupt sleep, not only for the snorer but also for their partner. It occurs when the flow of air through the mouth and nose is partially blocked, causing the surrounding tissues to vibrate and produce sound. While snoring may seem harmless, it can sometimes be a sign of underlying health problems like sleep apnea. But worry no more! Several strategies and lifestyle changes can help reduce or eliminate snoring, allowing for more peaceful nights.

What Causes Snoring?As per various studies and research, common factors contributing to snoring include:
- Age: As we age, the muscles in our throat relax, making snoring more likely.
- Obesity: Excess fat around the neck and throat can lead to snoring by narrowing the airway.
- Nasal Congestion: Blocked nasal passages due to allergies, colds, or sinus infections can lead to mouth breathing, increasing the chances of snoring.
- Sleeping Position: Sleeping on your back can cause the tongue and soft palate to collapse to the back of the throat, obstructing airflow and causing snoring.
- Alcohol Consumption: Alcohol relaxes the muscles in the throat, which can lead to snoring.
- Sleep Apnea: This serious sleep disorder causes brief interruptions in breathing and is often accompanied by loud snoring.

Health Risks Associated with Snoring

While occasional snoring may not be harmful, chronic snoring can have serious health consequences. Persistent snoring is often linked to:
- Sleep Apnea: A condition where breathing stops for short periods during sleep, leading to reduced oxygen levels and disrupted sleep cycles.
- Cardiovascular Issues: Sleep apnea has been linked to high blood pressure, heart disease, and stroke.
- Fatigue: Poor sleep quality due to snoring can lead to daytime fatigue, impaired concentration, and reduced overall productivity.

Effective Tips to Stop Snoring

Here we have listed some tips to help reduce or eliminate snoring:
1. Maintain a Healthy Weight
One of the leading causes of snoring is excess weight around the neck, which puts pressure on the airway and restricts airflow. Studies have shown that losing weight can significantly reduce snoring. A study published in the American Journal of Respiratory and Critical Care Medicine found that overweight individuals who lost weight experienced a reduction in the frequency and intensity of snoring.
2. Sleep on Your Side
Sleeping on your back can cause the tongue to fall back into the throat, obstructing the airway. Switching to a side-sleeping position can help keep the airway open and reduce snoring. A simple trick is to sew a tennis ball onto the back of your pyjama top to prevent rolling onto your back during sleep.
3. Elevate Your Head
Elevating the head while sleeping can help open the airway and reduce snoring. Try propping your head up with extra pillows or using an adjustable bed to keep your upper body slightly elevated.
4. Stay Hydrated
Dehydration can lead to thickened mucus in the throat and nasal passages, worsening snoring. Drinking enough water throughout the day can help keep mucus thin and reduce snoring. The Institute of Medicine recommends that men drink about 3.7 litres (125 ounces) and women drink about 2.7 litres (91 ounces) of water per day.
5. Avoid Alcohol Before Bedtime
Alcohol relaxes the muscles in the throat, increasing the likelihood of snoring. A study published in the Journal of Clinical Sleep Medicine found that alcohol consumption before bedtime significantly increases the risk of snoring and sleep apnea. Avoid alcohol for at least 3-4 hours before going to bed to reduce the chances of snoring.
6. Treat Nasal Congestion
If nasal congestion is causing snoring, consider using nasal strips, decongestants, or saline sprays to keep nasal passages open. A 2013 study in the European Respiratory Journal found that treating nasal congestion with nasal dilators or decongestants helped reduce snoring in individuals with chronic nasal congestion.
7. Practice Good Sleep Hygiene
Establishing a regular sleep routine and getting enough rest can help reduce snoring. Poor sleep habits can lead to deeper, more relaxed muscles, which may increase snoring. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.
8. Consider a CPAP Machine
For individuals with sleep apnea, a continuous positive airway pressure (CPAP) machine may be necessary. CPAP machines deliver a steady air flow through a mask to keep the airway open during sleep. According to the National Sleep Foundation, CPAP therapy is the most effective treatment for sleep apnea and can significantly reduce snoring.
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Pallavi Mehra author

Pallavi Mehra is a Copy Editor at Times Now and covers Health beat extensively. In her leisure time she likes to read, travel, explore cafes and binge...View More

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