Posted: 21 March 2018
Have you been told that your constant snoring keeps everyone in your home up at night?
If so, you’re not alone.
In fact, about 40% of men and 24% of women struggle with severe snoring.
Snoring isn’t just annoying — it also means you’re 34% more likely to have a stroke, and a whopping 67% more likely to have a heart attack.
However, so-called secondhand snoring can take a serious toll on your relationships. Not only will your partner be frustrated at being kept up all night by your jackhammer snoring, but you’ll deal with equal frustration at feeling like you’re being nagged about something you can’t control.
The good news?
When it comes to life hacks that can keep snoring at bay, you likely have more options than you might think.
Read on to learn five of the best ways to stop snoring, sleep better, and restore peace in your relationship.
1. Roll On Your Side To Stop Snoring
Looking for one of the easiest hacks to stop snoring?
All you need to do is stop sleeping on your back, and instead try sleeping on your side, in a sort of fetal position, instead.
When you sleep on your back, what you’re actually doing is putting significant pressure on your body’s airways. This means that the airways slightly collapse, and makes the perfect conditions for vibration within the soft palate (AKA, snoring) to happen.
When you sleep on your side, however, you’ll open up your airways.
Concerned you’ll roll back over onto your back in the middle of the night?
It might sound a little crazy, but you can tape or tie a tennis ball on the back of your PJ’s. This will help you to control your roll in the middle of the night!
2. Cut Back On Drinking
We get it — this isn’t exactly the most popular hack when it comes to ideas to stop snoring, but it is one of the most effective ones.
No one is saying that you have to stop drinking altogether, but the truth is that your hard-partying ways might be responsible for your snoring.
So, how does it work?
Keep in mind that alcohol is a depressant. So, while one or two drinks while out with friends won’t make much of a difference, three or more will start to mess with your sleeping patterns.
Alcohol actually causes the muscles in your mouth and throat to relax more easily, meaning that you’ll be much more likely to snore.
So, when in doubt, call it an early night!
3. Have Some Tea
Looking for a more homeopathic way to stop snoring?
Instead of having those glasses of wine before bed, switch to tea instead — specifically, try a chamomile blend.
Why will chamomile, in particular, do the trick?
Because it’s made with Bisabolol, which can help to curb your snoring before it even starts. The natural properties in chamomile also help to lower the amount of inflammation in your throat.
Plus, chamomile helps you to fall asleep faster, meaning you’ll enjoy snore-free sleep for a nice long time!
4. Grab An Extra Pillow
Another awesome hack to stop snoring once and for all?
It all starts with your pillows.
First of all, you might not be aware that old pillows can trap allergens and dust — and can even contain disgusting dust mites! Especially if you’re already prone to allergies, you should invest in a new, hypoallergenic, set of pillows.
Then, take a look at how you position the pillows when it’s time for bed.
Instead of sleeping on only one pillow, try stacking one on top of the other to better elevate your head. This way, your air passages will be fully opened up, and you won’t be nearly as likely to snore.
Always remember to wash and clean your sheets and pillowcases at least once a week to keep allergens and dirt at bay.
5. Invest In A Portable CPAP Machine
Sometimes, even if you’ve tried all of the above tips, it can be hard to stop snoring on your own.
This is likely because you’ve been diagnosed with a medical condition like sleep apnea, which causes obstructive sleep and can often block your airways.
This makes you much more likely to snore at night.
A CPAP mask/machine is designed to take the air from your room, pressurize it, and ensure that you’re getting the air that you need while you sleep. It also comes with filters, to ensure that no dust or other allergens get into your system at night.
Most CPAP machines also have a humidifying chamber. This helps to clean out your nasal cavity and can help you to stop snoring for good.
Looking for a smaller CPAP machine that you can take with you anywhere?
If so, then check out the reviews of the best portable options in this SnoringABC blog post.
You’re Ready To Stop Snoring For Good
We hope that this post has helped you to understand that a life without snoring is totally possible.
Just remember to try turning on your side, drink some chamomile tea an hour before bed, and grab an extra pillow to elevate your head. Also, limit your intake of alcohol, and try a portable CMP machine if a medical diagnosis is responsible for your snoring.
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We can’t wait to help you to live your best life ever.