How to stop snoring? 5 solutions + 2 simple tips just for you!

First of all, let's play it down a bit: snoring does not, strictly speaking, cause sleep disorders. This is an upper airway obstruction. Relaxed during sleep, the muscles of the pharynx can cause partial obstruction of the airways. In short, it is quite common to snore. Moreover, the figures show it: about 45% of adults snore at least from time to time. Moreover, it affects both men and women. If at first glance, snoring is harmless to your health, it can turn out to be very unpleasant in the long term for you and those around you. Alright, so how do we stop snoring? What if we revealed 5 very simple tips to sleep peacefully? Let's go !

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How to stop snoring in 5 solutions

What if you stopped wasting your life? Before consulting a specialist and checking that you do not suffer from sleep apnea, let's take a closer look at 5 simple and easy-to-apply solutions to stop snoring as soon as possible. If your case is not hopeless then you should find a solution adapted to your situation. Trust us !

Ban alcohol and overeating

If you want the odds in your favor, avoid drinking alcohol or eating too much heavy at least two hours before you go to bed. Alcohol because it excessively relaxes the airways. Food and dairy products would thicken the airways, resulting in more consistent snoring. So kill two birds with one stone: eat and drink healthier both to lose weight, but also to reduce snoring.

Raise the pillows

To make your breathing easier, sleep with a pillow. Indeed, by raising your head, you will facilitate your breathing and avoid the relaxation of the tissues of the pharynx. Be careful however, the whole trick of this remedy is in the setting. If the head is too high, bad luck, it will promote snoring by constricting the airways. The position of the head and the neck being very important in the field of sleep, do not hesitate to test different positions, until you find the one that suits you best. Another important tip to optimize your sleep to the maximum, buy a new quality mattress. Thus, you will put all your chances aside to sleep better.

How to stop snoring? Purify the air in your bedroom

As dry air is a factor that can cause snoring, get an air purifier. Indeed, dry air unfortunately dries out the membranes of the nose and throat and thus contributes to the congestion of the oral and nasal passages. In summary, without humidity you snore more! Similarly, because very often occasional snoring is linked to the congestion of the nasal passages, we advise you to use in this case a seawater spray which will clean your nose well by spraying it.

Cleaning your bedroom

Sounds silly, but sometimes we just snore because of allergic reactions. Indeed, a bedroom that is not cleaned and ventilated enough will contain a number of more or less invisible enemies: dust mites, dust and pet hair. These will greatly promote airway obstruction. Clean and ventilate your bedroom well! Also, avoid letting animals like cats sleep on your pillow.

Raise your headboard

To effectively combat snoring, you can also raise your headboard. The idea is to straighten it by about 10 cm by adding, for example, large books under its feet. With this method, your tongue will move back a little less and no longer block your throat. Your airways will be more open and the air will circulate more easily. In any case, make sure that the bed is stable and of equal height on both sides.

How to stop snoring? 2 very simple tips

Before thinking about carrying out small surgical operations such as shrinking the soft palate or the turbinates of the nose, we recommend two very simple tips that can reduce your snoring problems if they are not yet too extreme. Give it a try, it costs nothing to try!

Get a tennis ball

We're not telling you anything: sleeping on your back promotes snoring. If you can't sleep on your side then this trick is for you. To carry out your anti-snoring recipe, here are the necessary ingredients:

First, put the tennis ball in a pocket narrow enough to hold it. Next, cut and sew the pocket in the middle of the pajama back. Then, tighten the seam on the top of the pocket so that the ball does not move during the night. By slipping the ball into it before going to bed, in addition to dreaming about sporting exploits, you should return to the lateral position whenever the urge to sleep on your back comes to mind.

Consume olive oil

All dieticians keep praising the benefits of olives for our health and olive oil in our diet. Did you know that it also has strong anti-inflammatory abilities. As a result: they can greatly help reduce snoring and make breathing easier. Why deprive yourself of it? Not very romantic, but a tablespoon every night before going to bed and you're done!

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