how to stop snoring

Snoring is a hoarse or harsh sound created by air flowing through relaxed tissues in the throat, resulting in the vibration of the tissues as you breathe. Snoring is something that almost everyone does from time to time, but for some people, it can become a chronic issue. It may also be a symptom of a severe health issue. Furthermore, snoring can bother your mate. Losing weight, abstaining from alcohol close to bedtime, and lying on your side can help you stop snoring.

how to stop snoring


Snoring daily may create a disturbance. You may be at risk for other complications if your snoring is linked to OSA, such as:

  • Drowsiness throughout the day
  • Rage or annoyance regularly
  • Concentration issues
  • A higher risk of hypertension, heart disease, and stroke
  • In children with OSA, there is a higher risk of behavioral issues such as violence or learning difficulties
  • Lack of sleep puts you at a higher risk of getting into a car accident
how to stop snoring

Snoring and your relationship

Snoring will put a strain on your relationship, no matter how much close you both are. It is easy to become irritated if you’re the one who is awake at night while your partner is snoring. If you’re the one who snores, you may feel helpless, guilty, or even annoyed with your partner for making an issue about something you can’t alter.

Relationship stress can grow in the following ways when snoring is an issue:

how to stop snoring

Sleeping in different rooms

While this can work for some couples, it can have a detrimental effect on emotional and physical intimacy. If you’re the one who snores, you can feel lonely, alone, and unjustly punished.

how to stop snoring

Sleep deprivation causes irritability

Sleep disturbance isn’t just an issue for those who don’t snore. Since snoring is caused by irregular breathing, the snorer’s sleep quality suffers as well. Sleep deprivation effect on your attitude, cognitive skills, judgement and ability to handle stress and conflict. This could explain why, when you and your partner attempt to talk about the issue, communication sometimes breaks down.

how to stop snoring

Partner’s irritation

When a partner who doesn’t snore thinks they have tried everything to sleep through the night (earplugs, sound devices, etc.) but the snorer does not do anything to stop the snoring, it may result in irritation and frustration.

Make it a priority to find a snoring remedy so you can both sleep if you value your relationship. Working together to avoid snoring may also be an opportunity to enhance the nature of your relationship and grow closer.

Approaches to stop Snoring

how to stop snoring

If you are overweight, you can lose weight

This will assist in reducing the amount of tissue in your throat that could be leading to your snoring. You will lose weight by eating smaller servings and more nutritious foods and reducing your total calorie intake. Make sure you work out on a regular basis. You may also seek advice from a doctor or a nutritionist.

how to stop snoring

Sleep on your side if possible

When you sleep on your back, your tongue will travel to the back of your throat, partially blocking airflow. Sleeping on your side can be all you need to avoid or reduce your snoring by allowing air to flow freely.

how to stop snoring

Fix some structural issues with your nose

A deviated septum is a condition that certain people are born with or develop after an injury. This is a misalignment of the wall that separates both sides of the nose, causing airflow to be restricted. It can induce snoring by inducing mouth breathing while sleeping. Surgery may be required to fix this issue. Consult the physician.

how to stop snoring

Stop consuming alcohol and stop smoking

If you drink lots of alcohol, particularly before going to bed, it may be the reason for your snoring. When you drink alcohol a few hours before bed, your throat muscles contract, allowing you to snore. Smokers are more likely to snore than non-smokers. Tissues of the lungs become irritated due to smoking, which leads to inflammation and snoring.

how to stop snoring

Stay hydrated

Drinking more water is always a healthy option, particularly if you snore. Dehydration causes the formation of mucus in your nose, which causes snoring. It is suggested that men should drink approximately 3.7 liters of water and women should drink approximately 2.7 liters of water.

how to stop snoring

Buy humidifiers for your room

Dry air may not be the primary source of the snoring, but it may make it louder. So buy yourself a pair of humidifiers to keep your room’s air cool and damp. The extra moisture in the air will assist in throat lubrication. Making it easy for air to rush in and out without causing the noise.

how to stop snoring

Change your sleeping position

Your airways can become blocked or shortened if you sleep on your back. If you snore while lying on your back, it’s time to try a different sleeping style. It is generally advised that you must sleep on your side. Since would be difficult to change old habits, it’s likely that as you drift further into sleep, you’ll roll back onto your back. What’s the solution? Purchase a body pillow. A body pillow will assist you in staying on your side while sleeping.

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I am Dr. Ali Ahsan, a dedicated healthcare professional, and an amazing content writer. It’s been 5 years Since I am practicing my profession. I am a lecturer in a medical college and a practicing doctor in a private medical center. Apart from my professional duties, I loved to give my precious time to my utmost interest which is medical and health article writing. I have been writing medical and health blogs for leading websites including,, and many more.


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