Tips for not snoring

With some tips to not snore, you will reduce or eliminate snoring and avoid collateral problems. We know that there is no miracle cure for snoring. Although a change in daily lifestyle can positively affect, there are some simple changes you can make to minimize snoring. This can help you with your health and your life as a couple as many suffer from this problem as well.

To help you, we have compiled this series of tips and health tips to implement and get rid of snoring forever. Follow our tips for not snoring, but remember that there are several factors to consider such as eating, smoking, breathing problems … it is important to detect the main causes.


How to Stop Snoring

It is important to have some things in mind that can help you stop snoring. You will get better sleep and reduce snoring moderately.

What to do to stop snoring?

  • Maintain a healthy diet and weight
  • Just for a few kilos, you may start to snore. The fatty tissue around the neck tightens the airways and prevents the air from flowing freely.
  • Never sleep on your back. Try sleeping on your side. Any posture that presses the excess of fatty tissue under the chin can clog your airways. Sleeping aside prevents it.
  • Avoid alcohol before bed. Alcohol causes the muscles to relax more than normal this causes the back of the throat to collapse more easily, which causes more snoring.
  • Reduce or stop smoking. Cigar smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nostrils become congested, it is difficult to breathe through the nose because the airflow is reduced.

Before trying to quit it is important to have clear ideas to not back down, if this is the case, our smoking cessation tips can help.


Humidifier to treat and eliminate snoring

Do not forget that if the cause of your snoring is due to a nasal allergy or congestion, dryness is one of the main causes of snoring.

Using a humidifier in the room or taking more than one shower or bath of hot water before going to bed to sleep can help you by relieving your snoring, keeping your breathing lines moist.

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However, it cannot be used as a definitive solution since it only minimizes the severity, in which case you should consult your GP directly. Chronic respiratory allergies or congestion can cause snoring by forcing you to breathe through your mouth while you sleep.

Taking an antihistamine at bedtime may also help you and remember to drink enough water to keep your routes hydrated.


Tips and tricks for not snoring when sleeping

Here are some tips and tricks to stop snoring that can be useful.

The singing

It can increase muscle control of the throat and soft palate, which can greatly reduce the snoring caused by lax muscles.

Play the didgeridoo

Yes, I know it sounds strange, but there are studies that show that learning to play didgeridoo (it’s a wind instrument, native to Australia) can greatly strengthen the veil of the palate and throat, which reduces snoring.

Nasal rinse

Consider its use. These are designed so that the debris and mucus formed in the nose are completely purged. Rinsing will be helpful in relieving snoring.

Raise the head of the bed

It will be helpful to reduce the amount of mucus that drains down and blocks the nasal passages.

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Talk to your doctor.  If you struggle with a chronic nasal infection, get a prescription for a nasal decongestant. It will help relieve snoring.


Sleep apnea

It is a disorder of sleep characterized by pauses in breathing during sleep.

Each pause in breathing, called apnea, can last from several seconds to several minutes and can occur, at least 5 times in an hour. Sleep apnea is classified as an abnormal behavior or psychological event that occurs during sleep. When breathing stops, carbon dioxide builds up in the bloodstream. The brain sends a signal to wake the sleeping person and breathe. Breathe normally, restore oxygen levels, and return to sleep.

Sleep apnea is often diagnosed with a sleep test at night. An individual with sleep apnea is rarely aware of having difficulty breathing, even when waking up.

Symptoms may be present for years (or decades) without identification, during which the patient may become conditioned to daytime drowsiness and fatigue associated with significant levels of sleep disorders. Sleep apnea affects not only adults but also some children.

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