If you or your sleep mate snore throughout the night, you've probably asked yourself how to stop snoring
That loud, obnoxious noise is sure to have an impact on your own sleep quality and possibly theirs as well.
If you want to end the cycle of poor sleep caused by snoring, read on. We’ll give you 5 tricks you can try to finally stop snoring throughout the night.
What is Snoring
When air passes through the relaxed tissues in the throat, it causes the tissue to vibrate as you breathe, sometimes resulting in a harsh sound, known as snoring.
What Causes Snoring
There are a number of contributing factors that can cause someone to snore. For instance, if you drink alcohol, have allergies, or are sick, you may be more likely to experience snoring while you sleep.
Snoring occurs when the tissues in the throat relax enough that they partially block the airway in your throat and vibrate. If you want to stop snoring, you need to allow air to flow freely through your nose and throat while you sleep.
Several conditions can affect the airway and lead to snoring:
- Your mouth anatomy
- Alcohol consumption
- Nasal problems
- Sleep deprivation
- Sleeping position
The following factors may contribute to snoring:
- Being a man
- Being overweight
- Having a narrow airway
- Drinking alcohol
- Having nasal problems
- Having a family history of snoring or obstructive sleep apnea
Snoring is typically the most frequent and loudest when sleeping on the back, as gravity's effect on the throat narrows the airway.
How to Stop Snoring
If you or your partner sharing your bed suffers from snoring, there are a few tips and tricks to help quiet the noise or stop snoring altogether.
Exercise Regularly: Suffering from obesity or being overweight creates extra tissues in the throat that contribute to snoring. By exercising regularly and eating a healthy diet, you can promote weight loss, and this may help you to stop snoring.
Adjust your Bed: Raising the head of your bed by about 4 inches may help to stop the effects of snoring. Products like adjustable bases can be added to your current mattress to greatly improve your quality of sleep and have been known to help stop snoring.
Don't Sleep On your Back: Snoring is typically the most frequent and loudest when sleeping on the back as gravity's effect on the throat narrows the airway. Instead, try sleeping on your side or tummy or making it impossible to sleep on your back.
Get Enough Sleep: Not getting an ideal amount of sleep at night can make you more susceptible to illnesses like the common cold, which can contribute to snoring.
Limit Alcohol: Alcohol and other sedatives cause excessive relaxation of the muscles, including the tissues in your throat, which makes you more susceptible to snoring.
Soring can cause more than just an unpleasant sound. If you are unable to stop snoring, you are more likely to be at risk of other complications, including:
- Daytime sleepiness
- Frequent frustration or anger
- Difficulty concentrating
- Heightened risk of high blood pressure, heart conditions, and stroke
- An increased risk of behavior problems, such as aggression or learning problems, in children with OSA
- An increased risk of motor vehicle accidents due to lack of sleep
It’s important to note that we are not doctors, and this is not medical advice but tips you may be able to implement to help stop snoring. Please contact a licensed physician for a diagnosis and treatment options or with any questions you have.
We hope these tips can help you stop snoring and create a more peaceful environment for a deep, restorative night's sleep. You can browse our adjustable bases here, which will position you for optional sleep, all at the touch of a button. Our bases can greatly reduce your chances of snoring. If not, all our mattresses are designed to promote a restful night’s sleep. So even if you can't stop snoring, at least you’ll be snoring on a mattress designed to cradle and comfort you throughout the night.