Put an end to snoring: 7 easy fixes for a peaceful sleep

While snoring may seem like a harmless sleep habit, it can actually be linked to other health risks.

Aside from that, it's quite annoying for anyone else who might be sleeping in your surroundings, such as a partner or someone you share a room with.

So, to prevent potential health problems or sleepless nights for other people, here are 7 ways you can stop yourself from snoring.

1. Try a different sleeping position

If sleeping on your back is your preferred sleep technique, you may have to get rest another way.

When you sleep on your back, the base of your tongue relaxes on the back of your throat, causing snoring vibration while you sleep.

One weird way to stop yourself from rolling on your back in the middle of the night is to hold tennis balls on your back!

Instead, if you raise your head by four inches, it prevents your tongue from slipping back into your throat.

In fact, there is a pillow specially designed for this purpose to prevent snoring, and to keep your neck muscles from pain.

2. Lose weight

If you're already thin, weight probably isn't the reason you snore. But if you're not used to snoring all the time and have gained weight since then, this may be the root cause of the problem.

Otherwise, being overweight, even a little, greatly increases your chances of snoring.

Being overweight, especially around the neck, increases pressure on the throat, which can cause snoring.

If weight is the cause of your snoring, it may be time to add cardio (exercises such as cardiovascular aerobics) to your daily routine.

When the weight in your neck starts to decrease, you should notice that your snoring habits are starting to decrease or stop altogether.

3. Do not drink alcohol and more water.

Interestingly, relaxed neck muscles cause snoring.

Alcohol or other sedatives significantly relax your muscles, which in turn increases the likelihood of snoring. Especially if you drink within 4-5 hours of going to bed, the likelihood of snoring increases.

Even if you don't snore normally, you may do so after a night of drinking.

However, drinking water and staying hydrated will help prevent fluids in the sinuses from becoming sticky causing more snoring.

In addition, taking a hot bath before bed will help, especially if you suffer from congestion, as the steam dissolves mucus and reduces the likelihood of snoring.

4. Honey and clean your sinuses.

If your snoring problem lies in your nose instead of your soft palate, there are many ways you can clean your passages.

Besides taking a hot shower, using a product like a neti pot with a salt water nasal wash can do wonders for treating a stuffy nose, as it will give the air a wider opening for passage and help prevent snoring.

Alternatively, using a decongestant spray will also help open the passage and remove any mucus.

Finally, you can try using nasal strips to help open your airways and stop snoring!

5. Get a new pillow.

This may sound strange, but listen to me! If your pillow is old, even if you wash the pillowcase, it may contain allergens that make you snore.

Moreover, if you have a dusty room, you will attract dust mites that can lead to allergies and cause snoring.

It is recommended to replace your pillow every 6 months to prevent dust mites.

Besides changing your pillow, try cleaning your room with dust to get rid of more potential allergens.

And if you have pets that you love to cuddle with you at night, it may be time to get them out of the bedroom – pet hair will make your allergies worse, too!

6. Try herbal remedies.

As mentioned, opening the sinuses is likely to help solve the problem of snoring.

Two great solutions are the use of eucalyptus (eucalyptus) and mint. Using these essential oils on your chest and nose provides a natural solution to your problem.

Otherwise, you can boil some hot water and put it in a bowl with some drops of peppermint oil or eucalyptus oil.

Cover the bowl with your head with a towel, and inhale the steam for a few minutes before bed.

Doing so will not only help clear your airway, but it will also relieve any inflammation that may cause you to snore.

7. Practice good sleep habits

This is a combination of everything we have already talked about and more.

For example, limit your drinking before bed, take a steam bath at night, and try changing sleep positions.

Moreover, not getting enough sleep is a bad habit, not only for snoring, but for your daily life.

If you spend a long day without enough sleep, it makes you very tired until you finally fall asleep, making your muscles more relaxed – and thus causing you to snore!

As you can see, there are many different ways you can prevent yourself from snoring.

If none of these work out, it may be time to see your doctor if you have a more serious problem, such as sleep apnea.