Methods to stop snoring:

1. Postural snorers should try not to sleep on their backs.

Some people toss and turn all night long and cannot sleep, and snore even more when they lie down on their backs to sleep. You can use a pillow (like a bulky body pillow) to prevent you from rolling over. There are also wearable devices that emit vibrations when people are sleeping while they are lying flat, which are designed for people who suffer from postural snoring.

2. Lose weight.

Weight gain can be a major factor in snoring, and losing weight can have a huge impact. Since losing weight safely takes time, it can be combined with other methods to improve snoring more quickly.

3. Breathe through your nose.

Many people snore when breathing through their mouth while sleeping. Switching to breathing through the nose may reduce snoring. But breaking the habit of mouth breathing is difficult for many people. It is recommended that these people consider using an external nasal dilator, such as a breathing correction belt. This assistive device is suitable when the sides (outside) of the nose collapse when they breathe through the nose. You can also try nasal corticosteroid spray, which is now available over-the-counter.

4. Moderate deep sleep time.

People snore when sleeping, but not when awake, because our body muscles relax when we sleep. This muscle relaxation allows the muscles, especially the soft palate (the back of the roof of the mouth), to vibrate and produce the sound of snoring. Deep sleep relaxes more muscles than light sleep. It is recommended to sleep 7-7.5 hours a night, which is more suitable for people who snore.

5. Prevention of sleep diseases.

Snoring may be a sign of a more serious condition.

Most people with obstructive sleep apnea also snore, but unlike sleep apnea, sleep apnea causes breathing obstruction at night. It may be associated with high blood pressure, causing drowsiness and fatigue. These people need help from a doctor to determine whether they have obstructive sleep apnea.

6. Avoid excessive smoking

Smoking irritates the inside of the nose and throat, which may aggravate snoring. For example, swelling in the nose can make it difficult to breathe through the nose.