How To Stop Snoring: 4 Lifestyle Changes To Help You Sleep Better

It is widely known that getting a good quality sleep after a tiring day is essential to recharge the body and refresh the mind. Not only a good sleep is relaxing, but it’s also an important biological function for every human being. However, unfortunately, some people can’t sleep properly during the night due to their snoring condition.

Despite that snoring is disruptive for the people ‘a snorer’ shares the room with, it’s also annoying for the person who snores. It can deprive of peaceful sleep, be embarrassing when traveling by plane, and even impair your ability to easily breath.

Based on American Academy of Otolaryngology (AAO),  more than 45 percent of American adults snore, and the condition is more common in men. Society usually jokes around with people who snore, and sometimes they make a good laugh because of it, but snoring can also be serious. In the rarest cases, it takes even to treat it medically.

Snoring can happen occasionally or habitually, as a consequence of obstructed or narrowed airways. A person who constantly snores produces loud and frustrating noises, that most of us are familiar with. Snoring can even occur because of a stuffed nose or after a heavy drinking night. There are also various other reasons that can lead to snoring, generally starting from our lifestyle to health issues. Therefore it’s best first to detect the cause behind snoring then we can better find a way to treat it.

Below are some lifestyle changes that help one treat snoring:

How To Stop Snoring

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Sleep on your side

It is quite frequent for the snore to happen when sleeping on the back. If you usually sleep on your back, it can cause the tongue to move and collapse with the soft palate. This may partly block the airflow through your throat, and it will lead to snoring. You can even try “The Tennis Ball Trick” in which you secure a tennis ball against your back with tape or using something else. While unconscious you won’t feel comfortable laying on your back, therefore, you will turn on your side.


Avoid alcohol and smoking before bedtime 

It is recommended to not drink alcohol at least two to three hours before sleeping as it’s consumption might encourage snoring. Your throat and jaw muscles tend to relax as you sleep and alcohol relaxes them more than needed. In this case, the back of your throat may collapse, your airway will be partially obstructed, and you will snore. If you are somebody that usually drinks before sleeping and you think your snoring issues might be related to alcohol, try to cut back on its pre-sleep consumption. Also, whether you’re a regular smoker or you’re exposing to second-hand smoke time to time, it’s very likely that the airflow might be partially blocked in cigarette smoke and it makes you snore on your sleep.


Buy an anti-snore pillow

There are different anti-snoring pillows you can purchase on the market. They work for this purpose – to help you elevate your head when you sleep. Raising your head can help in keeping the airways from becoming blocked, and thus it can prevent snoring.


Consider altering medication

Some types of medications like sedatives and tranquilizers relax your body, just like alcohol and it can impact the relaxation of the throat and nasal muscles. If these muscles collapse while you’re sleeping, it might result in loud snoring. If you believe that your snoring might be indicated from the medicaments, you regularly take, consult your doctor for a possible alternation of medications.

How To Stop Snoring

Source: Flickr

Snoring can also be linked with your age, health issues, weight, and even the shape of your mouth.  However, if you tried to make the above simple lifestyles changes and you still can’t keep snoring under control, it’s probably better to see your doctor. Your doctor might recommend special nasal strips, throat sprays, and other devices that help to improve airflow and stop snoring. There are also medical treatments available that can help you prevent frequent snoring.


Below you can find some tips to follow to prevent mild cases of snoring:

1. Try to sleep seven to eight hours and go to sleep at the same every night.

2. Sleep on your side.

3. Avoid alcohol and smoking before bedtime.

4. Don’t eat heavy meals before bedtime.

5. Maintain a healthy weight diet.


We hope you will have soon a snore-free sleep you always wanted to have!


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