When you sleep, the muscles in your mouth relax and cave in into the throat. The airway then becomes narrow and constricted. As air passes through the blocked airway, it vibrates audibly. We commonly refer to this audible vibration as snoring.
How can you prevent or stop snoring?
- Limit the use of sedatives and alcohol.
When you take sleeping pills, tranquilizers, or alcohol, you tend to slow down your central nervous system. This causes the muscles of your jaw and throat to relax. When the said muscles become loose, the tongue relaxes as well and may block the airway in your throat. The blocked airway may cause you to snore as air passes through it.
If you snore as a result of the effects of sedatives and alcohol on your airway, you can stop snoring by avoiding the substances.
- Quit smoking.
Snoring is a result of inflamed airways.
When you are a habitual smoker, you are likely to snore. Smoking causes the upper airway to become irritated and inflamed.
Stop smoking and you are likely to stop snoring, too.
- Lose excess weight.
Fat or obese individuals tend to snore. When you have an excessive amount of fat around your neck, the fat tends to put unwarranted pressure on the airway. It may even cause the airway to collapse to some extent. The restriction around the airway often causes snoring.
If your snoring is a result of excessive fat, you may be able to stop or prevent snoring by losing weight.
- Consult an allergy specialist.
Nighttime snoring can also be attributed to pet dander, mites, dust and other similar irritants. An allergist will know if an allergen is causing you to snore.
There are natural ways to prevent snoring caused by allergens. Change your pillow cases every week. Replace the pillows every four or six months. Dust the surfaces in your bedroom and your ceiling fans frequently. Do not allow your pets inside your bedroom.
You can prevent snoring by getting rid of all possible allergens.
- Prevent nasal congestion.
If you have a stuffy nose, you will find it difficult to breathe. When you lie down, you create a vacuum in your throat. This is likely to cause you to snore.
You can prevent or stop snoring by taking measures that promote ease in breathing. Take nasal decongestants. Use a saline spray. Use a Neti pot. If your nasal tissues are irritated because of dry air, keep the air moist by using a humidifier. When you are able to remedy your nasal congestion, you are likely to stop snoring, too.
- Keep a regular sleep schedule.
When you are exhausted, you are likely to fall into a deep sleep that affects your throat in the same manner that taking sedatives or drinking alcohol does. Make sure that you get the rest and sleep that you need.
Maintain a regular sleep schedule. Try to go to bed and arise at regular times every day. A regular schedule gives you the benefit of a steady biological sleep-and-wake cycle or a regular circadian rhythm which tends to prevent snoring.
- Exercise regularly.
When you exercise regularly, you will enjoy many benefits. Exercise can even help you stop snoring. It helps with weight loss. It helps with keeping a regular sleep schedule. Losing weight and sleeping on a regular schedule are two natural ways for preventing snoring.
- Watch your sleeping position.
Try to keep your head elevated when you sleep. Keep your head up by about four inches. This helps to promote regular breathing and helps to move jaw and tongue forward.
You can also use pillows which are specially constructed to check snoring by ensuring that the neck muscles remain relaxed.
Sleeping on your side is also effective for preventing snoring. If you are used to sleeping on your back, try to put a pillow filled with tennis balls and prop it behind your back. If you change position and move over to sleep on your back as a matter of habit, the pillow will make you uncomfortable and cause you to return to your initial side position.