Some ways to stop snoring are to raise the head of the bed, use an anti-snoring pillow, avoid sleeping on your back or use a nasal patch, for example, as they allow a better passage of air through the airways, facilitating breathing and avoiding snoring.
However, it is important to understand the cause of snoring because it can occur due to a blocked nose due to an allergy or sinusitis, or even due to the relaxation of the throat muscles, due to the use of sleeping pills or consumption of alcoholic beverages, for example.
In addition, snoring can also be caused by changes in the septum of the nose, which causes the person to snore, and it is therefore important to consult an otolaryngologist to assess the cause of snoring and indicate the most appropriate treatment that, in some cases, can be done with surgery.
Some simple tips on how to stop snoring are:
1. Raise the headboard
A good way to stop snoring is to raise the head of the bed by ten centimeters, using bed support, cement blocks, solid wood or old books, for example, as it helps to keep the body more inclined and the airways open, facilitating the passage of air, reducing snoring.
2. Use anti-snoring pillow
The anti-snoring pillow allows for greater relaxation of the neck and throat muscles, keeping the airways open and facilitating the passage of air through the trachea, which helps to stop snoring.
This pillow can be found in stores specializing in orthopedic products.
3. Avoid sleeping on your back
Sleeping on your back can cause a person to snore more and this is because when lying on your back the tongue can move to the back of the throat, blocking the flow of air to the airways, causing snoring.
Therefore, you should avoid sleeping on your back and give preference to sleeping on your side, as it allows the neck to be straight and air to flow more easily through the airways, helping to reduce or stop snoring.
4. Use an anti-snore bandage
The anti-snoring band, also called the chin, is another good option to stop snoring, as the band helps to keep your mouth closed, preventing the jaw from being relaxed and preventing the airways from being pressed, which leads to an increase snoring.
In this way, the anti-snoring band allows a better passage of air through the airways, avoiding snoring.
5. Use an anti-snoring clip
The anti-snore clip, or nasal dilator, is a device placed on the outside of the nose, called a bridge, which is the cartilage that separates the two nostrils, helping to increase the space for the passage of air, facilitating and making breathing easier. effective and helping to stop snoring.
This device can be found in pharmacies, drugstores or stores specializing in medical devices.
6. Use a nasal patch
The nasal patch, also called a nasal strip, is an adhesive tape applied to the upper part of the nose that helps facilitate the passage of air through the nostrils, facilitating breathing or relieving nasal congestion that can cause snoring and, therefore, helps to stop snoring.
This sticker can be purchased at pharmacies or drugstores.
7. Using nasal sprays
Nasal sprays, such as Nasonex or Sillenzz, moisturize and lubricate the mouth and throat, reducing airway vibration and facilitating airflow, which helps to reduce snoring or stop snoring.
In addition, these sprays are very useful for relieving nasal congestion caused by allergies, colds and flu or sinusitis, which can cause or increase snoring, and are found in pharmacies or drugstores.
8. Avoid taking sleeping pills
Avoiding sleeping pills, such as alprazolam or diazepam, for example, helps to stop snoring, as these remedies cause excessive throat relaxation by causing or increasing snoring.
To sleep well and avoid taking sleeping pills, you can take a calming tea such as chamomile tea or lemon balm tea, as they calm down and allow a peaceful sleep, but do not cause excessive relaxation of the throat, not causing snoring.
Homemade treatment to stop snoring
A great home treatment for snoring in case of nasal congestion is the inhalation of prepared eucalyptus vapor by adding 5 drops of eucalyptus essential oil in 1 liter of boiling water. This inhalation can be done for a few minutes, helping to clear the airways, which allows you to stop snoring.
Another home treatment to relieve nasal congestion and stop snoring is to wash your nose with saline as it helps to eliminate secretions that cause stuffy nose and runny nose.
How to prevent snoring
Some measures help to prevent snoring, such as:
- Avoid smoking, because the cigarette can cause swelling or irritation in the throat and cause snoring;
- Avoid drinking alcoholic beverages before bed because alcohol relaxes the throat muscles, causing snoring;
- Avoid eating large meals before bed, as they can cause reflux and irritation in the throat, causing snoring;
- Keep your weight healthy, because excess weight can cause accumulation of fat in the whole body, including the throat, and cause snoring.
In addition, it is important to exercise with the throat as it is normal that with advancing age the muscles of the mouth and throat become more flaccid preventing the passage of air properly causing snoring.