First on our list of tricks to stop snoring is to change your sleeping position ‚Äì from on your back to on your side. When you sleep on your back, you are more likely to snore. In this position, your tongue and other soft facial tissues slide backward and obstruct your airway, causing the familiar snoring sounds that disrupt sleep. Try attaching a tennis ball or another small sports ball to the back of your sleep shirt. Once you roll over, the ball will press into your back and remind you to change positions to your side. While on the slightly ridiculous side of tricks to stop snoring, this is one of the most cost-effective ways to train your brain and body to stop sleeping on your back.
Weight Loss and Exercise
Carrying extra weight can not only have effects on your health, but also on your sleep. According to the Sleep School, if your neck circumference is greater than 16 inches, the chances of the fat pushing down on the throat and worsening snoring increases significantly. Losing weight and exercising regularly can help reduce your chances of snoring, as well as give you a healthier lifestyle that can lead to more restful, restorative sleep.
In addition to causing problems for your lungs, cigarette smoke is a known irritant for the nasal cavity and throat. It can cause swelling, reduce airway openings and lead to congestion. Stopping smoking can help you get a better night‚Äôs sleep. Even making small changes, such as cutting out that last cigarette before bed, can help when it comes to reducing airway irritation and swelling from smoke.
Focus on Hydration
One of the most common reasons snoring occurs is due to dryness in the mouth and nose. Staying hydrated will help alleviate dryness. Try drinking the recommended number of glasses of water throughout the day. If you know the air in your house tends to be dry and affects your nose and mouth, add a humidifier to increase moisture in the air.
Last on our list of tricks to stop snoring is to remove and reduce allergens. You should rotate and replace your pillows throughout the year, as they can collect dust mites and other allergens that can directly irritate your nasal passages. Can‚Äôt replace your pillows that frequently? Don‚Äôt worry, toss them in a warm dryer to tumble around every few months. This will help shake off allergen buildup. If you suffer from seasonal allergies, try an over-the-counter nasal decongestant as well.
Try one or all of these tricks to stop snoring and send the freight trains packing for a more peaceful night!
Our list was compiled using information from the Telegraph, the Sleep School, Huffington Post, WebMD, the Mirror and Sleep.org.