Where Are The Ear Plugs When I Need To Sleep

5 Natural Remedies To Stop Snoring When You Sleep

By Nur Hani Khalila / 6 May 2022

sleepWhen is this torture going to end? Source: iStock 

  • Sleeping posture is important
  • Clear your nasal passage
  • Regular exercise 
  • Limit your alcohol intake

Imagine that you are back after a tiring day of work, with endless paperwork and meetings. Nothing can eliminate this tiredness other than a good night’s sleep! So, after finishing your necessary chores, you throw yourself on the bed, ready to wish reality goodbye. 

That is until your partner begins to snore loudly. If it were me, reality wouldn’t be the only thing they would be saying goodbye to! Okay, people, this is a joke. Snoring is noise pollution, and it affects your health and relationship. Snoring may be normal to some people, but it can indicate that they may have a serious health condition. The question is, how do we stop snoring? Lucky you, because I have gone ahead to do some research for remedies.


Tip 1: It’s time to change your sleeping position 

Sleep Pokok.AsiaSleeping on your side has other benefits, such as reducing heartburn. Source: Healthline

I may be young myself, but as I am typing out this article while crouching, I feel like my back is going to break. It seems like sleeping on my back is the solution to my back pain. But is it good for you snoring people?

It turns out that when you lay on your back, the base of your tongue and soft palate collapse to the back wall of your throat. That is how the snoring happens. The best position is by sleeping on your side.

But it won’t be easy maintaining your sleep like this. I sleep like a log, so I won’t realise my movement. Instead, try placing a body pillow at your side to restrict your movement. If you are used to sleeping on your back, you can also elevate your head by around four inches. It will ease your breathing and encourage your tongue and jaw to move forward. 


Tip 2: Open your nasal passages 

Sleep Pokok.AsiaHow do I show this to my dad without sending it to him? Source: Molekule Blog

Snoring in your sleep could also be attributed to stuffy noses. It happens when you catch the flu or some other form of infection that causes blockage in your nasal passage. One way to treat this is to take a nice hot shower, then rinse your sinuses with saline or saltwater. You can also use a neti pot, nasal decongestant, or nasal strips to aid your breathing when sleeping.


Tip 3: Humidifiers are your best friend

Sleep Pokok.AsiaMoist and wet, just the way I like it. Source: Terry Cralle

And who said air humidifiers are bad investments? Dry air has been known to trigger snores since it irritates your nose and throat membranes. As the name suggests, the air humidifier adds moisture into the air, but without causing any noisy vibrations. Understandably, it can be quite expensive, but the benefits it brings should outweigh the expenses incurred. Trust me when I say you need to get one yourself.


Tip 4: Exercise and maintain a healthy weight 

Sleep Pokok.AsiaLess weight, less snores. Simple! Source: Good Housekeeping

My worst enemy…exercise! If you suddenly start snoring when you gain weight, then exercising is key to stopping it. But the question is, how does gaining weight correlate to snoring? Well, when you gain weight, body parts, specifically your neck, will squeeze the internal diameter of the throat, making it more likely to collapse during sleep. 

So If you’re lazy like me, you can start by doing small exercises and eating smaller portions. Practice makes perfect. As time goes by, you will assume your ideal body shape, while at the same time, get rid of the snores.


Tip 5: Limit your alcohol, sedative and smoke intake

Sleep Pokok.AsiaIn conclusion, they are just bad in general… Source: iStock

Like dry air, smoke irritates the membrane in your nose and throat. The same can be said for alcohol and sedatives. Consuming either of them relaxes your throat muscles, hence interfering with your breathing.

But the truth is, why limit your intake when you can quit? Not only will this help with your sleep, but it will also increase your lifespan. However, this is easier said than done. If you are addicted to any of these substances, try to distract yourself by chewing gum, learning a new hobby and more.


Support the snorers

So, after all those attempts, you’re starting to see some improvements. Well done! But of course, there are some who continue to snore despite their efforts. It’s probably a sign that you need to seek medical treatment. Consult with your doctor, and you will find out that there are tons of other ways to stop snoring.

I’m starting to think that snoring is a serious problem, and my heart goes out to all of you snorers. Whether you are a snorer or not, you have to understand that it can be difficult. All it takes is one step at a time, and you will surely be able to reach the end of it.


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