Snoring isn’t an exclusive condition. For instance, it often indicates sleep apnea, but that doesn’t mean everyone who snores should seek sleep apnea treatment. For many patients, however, one thing does remain common – snoring is often the cause of mouth, throat, and other oral tissues clogging the airway as you sleep. As long as your condition isn’t too severe, there are ways to stop snoring that often don’t require professional treatment.
Tips to Stop Mild Snoring
- Exercise more often – being out of shape or overweight increases your chances of experiencing repetitive snoring. Excess fatty tissues and weak muscle composition around the neck, for instance, can make it more likely for your airway to get clogged.
- Take antihistamines for allergies – it’s not just oral tissues; inflamed sinuses and sinus drainage can also increase your risks of snoring. If you’re experiencing allergies or if your sinuses feel stuffy, then be sure to thoroughly blow your nose and take an antihistamine before going to bed.
- Try sleeping on your side – you might already realize that sleeping on your back increases your chances of snoring. Gravity makes it easier for your oral tissues to fall into your airway. But you might not realize that the same can be true about sleeping on your stomach. Your best chance is to try sleeping on your side to avoid airway blockage and snoring.
- Refrain from drinking alcohol before bed – the well-known nightcap is often lauded for helping people relax before bed, and while that’s true, that’s not exactly a good thing. Drinking alcohol before going to bed causes your muscles to relax considerably more than usual, including the oral and throat tissues that can collapse into your airway and lead to snoring.
