How To Stop Snoring
 |
| How To Stop Snoring |
🛏️ Step 1: Change Your Sleep Position
Avoid sleeping on your back—it causes the tongue to fall backward and block airflow.
Sleep on your side using a body pillow or tennis ball trick (sew one into your back shirt).
🌬️ Step 2: Clear Nasal Passages
Use saline nasal spray or neti pot before bed.
Try nasal strips or external nasal dilators to open airways.
Treat allergies with antihistamines or consult a doctor for chronic congestion.
⚖️ Step 3: Maintain a Healthy Weight
Excess weight, especially around the neck, can narrow the airway.
Losing even a small amount of weight may significantly reduce snoring
🚫 Step 4: Avoid Alcohol and Sedatives
Alcohol relaxes throat muscles and increases snoring.
Avoid drinking at least 2 hours before bedtime.
Check with your doctor if you're on sedatives that affect sleep
🕰️ Step 5: Establish a Consistent Sleep Routine
Go to bed and wake up at the same time daily.
Poor sleep habits can lead to deeper sleep and more relaxed throat muscles, worsening snoring
🧘 Step 6: Practice Throat Exercises
Strengthen muscles in the throat and tongue with daily exercises:
Repeat vowel sounds (a-e-i-o-u) loudly.
Slide your tongue backward and forward.
These may reduce snoring over time
🩺 Step 7: Seek Medical Help if Needed
If snoring persists, consult a doctor to rule out sleep apnea or other conditions.
Treatments may include:
CPAP machines
Oral appliances
Surgery in severe cases