Snoring happens when you can't move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate which produces the familiar snoring sound. People who snore often have too many throat and nasal tissues or flopy tissues that is more prone to vibrate.
To stop snoring, it is necessary to first identify exactly how and why you are snoring since snoring could indicate a pottentially life threatning condition known as sleep apnea which requires immediate medical attention. Sleep apnea is a breathing obstruction causing the sleeper to keep waking up to keep breathing again.
Common causes of snoring could include; Being overweight or out of shape, Age, The way the body is built as men have narower air passage than women and are more likely to snore, Nasal problems, Alcohol intske, Smoking and Medications, and Sleeping posture.
The easy remedies to snoring are:1. Change your sleep position
Lying on your back maks the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this. A body pilow( a full-length pillow that supports your entire body) provides an easy "fix". For a little bit of motivation to stop you from sleeping on your back, you can tape a tennis ball at the back of your pajamas this would help stop you from laying on your back according to recent research
.2. Avoid alcohol
Alcohol and sedatives reduces the resting tone of the muscles at the back of your throat giving you higher chances to snore. Drinking alcohol 4-5 hours before sleeping makes snoring worse even people who dont normaly snore would snore after drinking alcohol.3. Lose weight
Weight loss helps some people to stop snoring though not in all cases cos "Thin people snore too"
. If you have gained weight and started snoring and you do not snore before you gained weight, weight loss may help. If you gained weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during, triggering snoring. For tips on how to lose weight, you may want to check the article 5 fruits that actually enhances weight loss.4. Practice good sleep hygiene
Poor sleep habits, can have the same effect on you snoring as drinking alcohol. Working long hours without enough sleep makes you really tired therefore you sleep deep and hard making your neck muscles floppier which creates snoring.5. Stay well hydrated
Drink plenty of fluids. Secretions in your nose and soft palate become more sticky when you are dehydrated. This in turn creates snoring. According to the institute of Medicine, healthy women should have about 11 cups of total water daily while men require 16 cups.6. Change your pillow
Allergies in your bedroom and in your pillow may contribute to snoring. When was the last time you dusted the over head ceiling fan?, replaced your pillows?.
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep with you in bed causes you to breath in animal dander, another common irritant. You might feel fine during the day but at night, this irritants may contribute to you snoring. Spreading out your pillows once a week and changing them every six months, and keeping pets out of the of the bedroom helps reduce this dust mites and prevent you from breathing in animal dander.
In summary, get enough sleep, sleep on your side, avoid alcohol before bed time and taking a warm shower before bed time could help you stop snoring with time.