A few (or a hundred) people have told me that I snore when I sleep. I don't hear it, so those people are probably lying. But just in case the claims were true, I did some research to see what I could do to stop snoring.
A snorer can do a few things to stop snoring and help others sleep better. Some simple hacks and lifestyle changes can fix the problem for good.
Many snorers have impaired nasal breathing. Use a nasal strip like Breathe Right or Sleep Right if you snore from a blocked nose. Strips open nasal passages and reduce air resistance to reduce snoring.
1. Use A Snoring Aid
Back sleeping increases snoring. This sleep position makes your airway less stable and more likely to collapse, says Brandon Peters, M.D. Sleeping on your back can cause snoring and sleep apnea, in which the airway collapses.
2. Avoid backsleeping
UK research shows that singing reduces snoring. Singing strengthens your soft palate and upper throat, preventing collapse.
Most people snore because they sleep mouth-breathing. Mouth breathing not only causes snoring, it's also unhealthy.
4. Use A Mouth Guard
Dehydrated nasal and soft palate secretions are stickier, so drinking enough water can reduce snoring. Institute of Medicine: Healthy women should drink 11 cups of water daily, and men need 16 cups.
5. Drink More Water
When did you last replace pillows or dust your bedroom ceiling fan? Allergens and dust mites can cause snoring due to allergic reactions.
6. Reduce bedroom allergens
The Sleep Foundation says people who drink before bed snore more and louder than those who don't.
7. Stop Drinking Alcohol So Close To Bedtime
Quitting smoking has many health benefits, including stopping snoring. According to a Howard University study, smokers snore twice as much as nonsmokers.
8. Quit Smoking