Every one of us knows some who snores every night when they go to sleep, and at some time or another, you have probably snored in your sleep as well.
But there is a difference between snoring once in a while because you have a cold and snoring every night for a long period of time.
Chronic snoring can often be the sign of something else that is wrong with your overall health, so it is important to try and stop yourself from snoring every night if you can.
1. Look at your life
If you are not sure about why you have started snoring, you may need to look at your life and take notes on some of the sleep habits that you have.
Then, based on your own observations, you should be able to see what is affecting you the most, so that you can make adjustments to your lifestyle and sleeping patterns.
Certain substances like alcohol, caffeine, and some medications have been proven to disrupt sleep and cause snoring at night, especially if consumed a few hours before bed.
Limiting your consumption of these substances before bedtime and during the day can help you stop snoring at night, so you might want to consider doing this if you want to sleep well at night.
2. Get fit
Although anyone can be a snorer, no matter how much they weigh, it has been proven that people who are overweight are more likely to have issues with snoring.
This is because people who are overweight have more fatty tissue around their neck and throat than those who are fit and healthy. This fatty tissue then stops you from breathing properly while you sleep, which is why you start to snore.
If you have recently gained weight and noticed that you start snoring more, losing some weight and getting fit may help with your snoring problems.
Even making small changes like eating smaller portions of food and trying to add more healthy and well-balanced meals to your diet can make a big difference to your weight over time.
Regular exercise will also help you to get fit and healthy, so it is important to try and incorporate some exercise into your daily routine. If you do this, then you may notice a change in your sleeping habits and your snoring.
3. Sleep on your side
If you are having trouble with snoring in your sleep, you should try to adjust your sleeping position and start sleeping on your side.
Although a lot of people like to sleep on their backs at night, sleeping in this position can have a big impact on your breathing while you sleep.
This is because sleeping on your back can lead to a blockage of your throat due to the positioning of your tongue, which moves to the back of the throat during this time.
If you are a back sleeper, you might want to think about switching your sleeping position to the side instead as it is easier for the air to flow through your throat and nasal passageways.
So if you start to sleep on your side, you should notice a difference in your snoring.
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4. Certain devices can help you
If your snoring is the result of a specific type of nasal obstruction, it could be helpful to try using a device that is specifically designed to help you breathe easier.
There are a lot of devices out there on the market, depending on what problems you have, so you will need to choose accordingly.
Devices like nose clips, mouth guards, nasal strips are the most popular devices used by problem snorers and they can make a big difference to the amount of noise that you make when you go to sleep each night.
All of these devices are made to open your nasal or throat passages so that you can breathe a bit easier each night. But for some people, some of these devices can be intrusive and make it harder to sleep, so you will need to pick a device that you are comfortable wearing every night. Related.
5. Buy a CPAP machine
Sometimes snoring can not be solved by small lifestyle changes or natural solutions.
However, if you suspect that your snoring might be a result of obstructive sleep apnea (OSA), consult a sleep specialist immediately, so that they can advise you on how to treat the condition.
Sleep apnea is commonly treated with continuous positive airway pressure (CPAP) machine that delivers constant and steady air pressure during sleep with the help of an air pump. Also, do not forget to consider the right pillow for your CPAP machine.
And masks the device makes it easier for the person using it to breathe while they are asleep, which in turn can lessen the amount that they snore each night.
There are many available models available on the market at places like CPAP Direct so that you can find the right mask and machine to suit your individual needs.
If you are trying to cope with the issue of snoring, there are several things that you can do to reduce the sounds that you make while you are asleep.
Even the smallest adjustments to your lifestyle, diet and sleeping habits can make a big difference when trying to fix this issue.
However, if your snoring continues after these changes have been made, consult a doctor, so that they can advise you on how to proceed with your snoring problem.
About The Author:
Jessica Davies is a content writer who loves to write pieces on a range of topics. In her spare time, she is a prolific reader and enjoys writing about her many travels.