I am going to show you how to stop snoring permanently with tested remedies that works. Snoring occurs whenever air can’t flow freely through the airways during sleep. As air struggles to make it through the airways, it rattles against the tissues in your nose and throat, resulting in a snoring sound.
How To Know If You Snore While Sleeping
Most people don’t know they snore until they start living with roommates or partners who start complaining about their snoring habit. If you are living alone, you can self-diagnose snoring if any of the following symptoms occur on a regular basis.
• You feel tired during the day.
• You wake up with a headache or dry mouth.
• You wake up suddenly during the night, and not from nightmares.
• You wake up during the night wheezing, gasping, or coughing.
• You’re getting cavities or experiencing other dental health issues.
What Causes Snoring?
It is important to know the cause of your snoring, as this will help you be able to determine the best treatment path to stop snoring permanently.
Age – As we age, our throat becomes narrower, and the muscle tone decreases along with it. This is a natural circumstance of aging that can contribute to or aggravate snoring.
Being overweight – When you’re overweight, fatty tissues are more likely to obstruct your throat and cause snoring. Also, lack of exercise can lead to poor muscle tone in your throat and neck, causing the tissues that are there to relax onto each other, instead of staying taut and open to facilitate easy breathing. Obesity is also highly correlated with sleep apnea, a sleep-related breathing disorder.
Pregnancy – During pregnancy, some women gain weight, causing them to become overweight and starts snoring. Even without substantial weight gain, the hormone increase that accompany pregnancy can make your mucous membranes swell, causing nasal congestion and subsequent snoring.
Being male – Men are nearly twice as likely to snore than women, simply due to their physical makeup. Men have larger airways, but their larynxes are positioned lower in their neck, leaving space in their throat. As they sleep, their tongue may fall back into this space, causing snoring.
Drinking alcohol – Just like some medications, alcohol is a depressant and has a sedative effect on the body, relaxing the breathing muscles and causing snoring.
Smoking – Smoking cigarettes inflames your nose and throat, resulting in congestion, dryer mucous membranes, and snoring.
Sleeping on your back – Because the way your pillow positions your neck while you sleep, back sleeping can obstruct the airways and cause snoring.
Swollen tonsils or adenoids – For some people, snoring is just a result of the way they’re built. If you’re born with large tonsils or adenoids, you may be more prone to snore.
Large soft palate or uvula with – Similarly, if you’re born with a large soft palate or uvula, as is common with autism, you’ll be more likely to snore.
Nasal deformity or injury – Other physical nasal deformities, whether caused by birth or injury, can block the airways and make it difficult to breathe clearly. The most common of these is a deviated septum.
Sinus congestion from illness or allergies – A typical symptom of many illnesses, like flu or common cold can cause stuffy nose and trouble breathing. People living with chronic allergies experience similar nasal congestion throughout the day or night. Whether caused by illness or allergic rhinitis, this blockage can cause snoring.
Side effects of medication – Some medications, such as tranquilizers or sedatives, work by relaxing the body. That relaxation can also relax the throat and nasal muscles, causing them to collapse and result in snoring.
Sleep apnea – If your snoring sounds more like gasping or choking, and you’re fatigued during the day, your snoring may actually be a symptom of sleep apnea.
Sleep apnea can occur from a blockage of the airways, your physical makeup, or a communication issue between your brain and breathing muscles. Whatever the cause, it is a serious sleep-related breathing disorder that requires proper diagnosis and treatment.
How To Stop Snoring Permanently
Here are the most effective lifestyle changes to help you stop snoring permanently.
Start sleeping on your side – If you sleep on your back or on your belly, stopping your snoring could be as simple as switching to your side. Ensure you get a pillow that keeps your neck and spine aligned, ideal for keeping the airways open.
You may also want to get a body pillow or two to help bolster your body and keep yourself in the side sleeping position as you transition to this new mode of sleeping to stop snoring permanently.
Watch your diet – Heavy meals before bed disrupt sleep and may worsen your snoring. For more restful sleep, eat dinner at least a few hours before bed, and enjoy a late snack of one of these sleep-healthy foods if you get peckish. If you’re overweight, commit to eating healthier foods and work with a nutritionist to develop a diet you can stick to.
The more you can reduce the fatty tissue around your throat, the easier it will be for you to breathe freely at night and stop snoring permanently.
Regular exercise – Engaging in regular exercise helps you lose weight and stop snoring permanently. It also strengthens muscle tone throughout your body. The stronger your muscles, the better they’ll be able to stay open while you sleep.
Drink more water – Avoid drying out your mouth by staying hydrated throughout the day. This simple habit can stop snoring permanently.
Quit smoking – Over time, chronic smoking dries out your nasal membranes, making snoring louder. Quitting your smoking habit can stop snoring permanently.
Avoid alcohol – Alcohol, especially before bed, relaxes your muscles and worsens snoring. Avoid alcohol late at night, and limit your intake generally. Although it may initially make you drowsy, alcohol does not lead to restful sleep.
Review your medications – Some of your medications may have sedative side effects and dry out your mouth. If you have a snoring problem, let your doctor know.
They may be able to prescribe you an alternative medicine that does not have the same side effects and can help stop snoring permanently.
Stop taking sleeping pills – The sedative effects of sleeping pills put your nasal and throat tissues to sleep, too, worsening snoring. When overused, they can become addictive and dangerous. Instead, consult your doctor about using melatonin as a sleep aid to stop snoring permanently.
Best Products To Stop Snoring Permanently
If lifestyle changes doesn’t make a significant difference, you can opt for one or more of these snoring products to stop snoring permanently.
Anti-snoring wedge pillows – These are designed to keep the head in an ideal position for open airways.
Use a humidifier in your bedroom – By keeping the air in your bedroom moist, you prevent air from drying out your nasal membranes and causing that characteristic rattling snoring sound.
Get an air purifier with a HEPA filter – For those with allergic rhinitis, this will clear your bedroom air of any allergens that contribute to your nasal congestion.
Get fitted for an anti-snoring mouthpiece – These are specially constructed by a dentist and designed to pull your tongue forward or keep your lower jaw in a forward position while you sleep. The end effect is a wider airway that allows for easier breathing.
Try nasal vents – These look like earplugs, but they fit inside your nose and keep your nostrils open while you sleep, preventing snoring.
Try anti-snoring nasal strips – These flatten your nose, thereby opening up your nostrils. Many women find these to be a helpful, non-medical solution for snoring during pregnancy.
Try nasal rinse – Using a nasal rinse with saline, like a neti pot. This effectively clear the airways if you’re dealing with nasal congestion from seasonal allergies or an illness.
Over-the-counter nasal decongestants – Get over-the-counter nasal decongestants if you’re sick. Not only will these relieve snoring during your cold, they’ll also free up your nasal congestion and help you feel a bit less miserable.
Anti-snoring pajamas – Stay on your side with anti-snoring pajamas. This help prevent snoring by keeping you in a side-sleeping position. This may have an inflatable belt around your midsection, or feature a pocket for a tennis ball to fit into. When you start to roll onto your back, the discomfort pushes you back onto your side.
Snoring is not a serious health issue and it can be easily stopped with just a few lifestyle changes. The remedies above are the best to stop snoring permanently. They have been tested and have worked. So try them out one after the other until your snoring problem is totally resolved.