Discover the answer to the question - how do you stop snoring by yourself without the doctor’s help?
How do you stop snoring? One option is to go to the
doctor, take tests, get either expensive surgery or an uncomfortable device to wear when you sleep, and then
maybe the problem will go away.
A much better (and more natural) solution is to try a few do-it-yourself home
remedies. Let’s look at what causes snoring and then consider a few simple things you can
Why Do You Snore?
In order to answer the question ‘how do you stop snoring,’ you need to understand why you snore. There are
many different reasons, but here are the most common:
An obstructed nasal air passageway due to the way your throat is made or genetic factors;
Obesity or being slightly overweight;
Bad sleeping posture;
Sleep apnea or chronic nasal congestion;
Consumption of alcohol, cigarettes or sedatives;
Eating too much before bedtime.
The best way to stop is to identify the root cause and seek treatment. There are effective medical
treatments to all of snoring’s causes, but before you ask your doctor ‘how do I stop snoring,’ here are some things
that you can try which might help.
Adjust Your Sleeping Position
Are there certain positions that you find yourself
snoring in? For example, many people snore when they lay on their back only. If so, try sleeping in a
different position and adjust pillows so that you don’t move too much.
Many people snore because their head is thrown back too far. If you readjust your pillows so that your
head is slightly more elevated (something like 4 inches), this might help. This encourages your tongue and jaw to
move forward, and these may be what are causing the snoring.
Watch What You Eat And Drink
Your snoring may be caused by what you eat, especially before you go to bed. Consuming a heavy meal before
bedtime can cause snoring, so make sure that you give yourself a few hours after eating to digest your food before
you go to sleep. Alcohol, dairy products, soymilk and caffeine can all make snoring much worse. Going on a diet and
getting a little exercise will also reduce your snoring if you’re overweight.
Try Some Throat Exercises
Throat exercises can help you stop as well. How do you stop snoring with throat exercises? Try practicing open vowel sounds – A, E, I, O, U.
Do this for a few minutes a couple of times a day. It helps to open up your throat muscles.
You can also try this before you go to bed – open your mouth wide and move your jaw to the right. Hold it
there for 30 seconds, and then do the left. Also with your mouth wide, contract your throat muscles and hold them
for 30 seconds. This will relax everything and let you get to sleep.
How do you stop
snoring? You don’t have to visit the doctor and seek expensive medical treatments. Often,
these simple steps will help just fine. Give them a try and the people who sleep around you will thank