Snoring is a common sleep disorder characterized by soft or loud sounds made when breathing out during sleep. Snoring occurs because the soft palate, tongue, and throat muscles relax during sleep, narrowing the airway. It is a common symptom of obstructive sleep apnea, but it also can exist on its own. Most people cant figure out how to stop snoring on their own hence the need to seek a solution.

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  Nasal strips or a nasal dilator

This method is used for those people whose nasal passages are blocked. They are perceived as the most efficient way of stopping snoring because they expand the nose to open up the airway. The other advantage is that they are easily removable, so there should be no danger of damaging the nasal mucosa. 

Nasal dilators or nasal strips are fastened on the face using adhesive tape. The patient then holds the device between his eyes, cheeks, and nose, and after an hour or so, they are removed. Some doctors advocate using a nasal spray at the same time to achieve the desired results. When using a nasal strip or nasal dilator, it is essential to be careful not to damage the tissues around the nose.

• Surgery

This is the best cure for snoring. The most common way of performing surgery on snoring is to split the soft palate. This kind of surgery may be recommended for people with at least six months of snoring complaints because it affects only the soft palate. 

However, its significant advantage is that it does not damage the nasal tissues and even improves breathing through the nose. In addition, the surgery requires that the patient stay in the hospital for approximately ten days and even be under the influence of local anesthesia.

• Maintain a moderate weight

Obesity is a risk factor for obstructive sleep apnea. Being overweight can also make you snore because the fat deposits in your neck and trunk can narrow your airway and compress the lungs, while it may also stop breathing by compressing the diaphragm. In addition, losing weight and maintaining a healthy weight may eliminate snoring and be a preventive measure for sleep apnea.

• Sleeping posture

Snorers who sleep on their backs or sides have a larger-than-normal airway to compress their breathing tube. This can also cause snoring and lead to obstructive sleep apnea. Some people, however, snore because their tongues relax, causing them to fall back towards the back of their throats and block the airway. This is why snorers need to sleep on their side and even sit slightly. A more comfortable position for the snorer is accomplished by placing a pillow underneath your neck, pulling up a second pillow behind the head, and laying on an extra futon.

• Avoid alcohol

Alcohol affects the upper airway muscles and increases their ability to relax during sleep, which allows the uvula to fall forward and block airflow into the throat. The effect of alcohol on the upper airway muscles is so pronounced that even a small amount of alcohol before sleep can cause snoring.

• Avoid sleeping pills

Although it may help you get the sleep you want, taking sleeping pills causes your muscles to relax while asleep, leading to snoring. Snoring usually occurs because your airway is blocked by your tongue, soft tissue, and the uvula. Blocking the airway can make you breathe through your mouth and cause a snore. The best alternative to sleeping pills is taking a bath before bedtime, relaxing your mind and body.

• Increasing the humidity

If your bedroom is completely dry, your throat muscles are probably very relaxed, making it easier for air to pass through the nasal passages during sleep. If you wish to stop snoring and do not have access to humidifiers, here are two ways that may help you. First, take cold showers in the morning or evening, and dry your hair with a towel after showering. Second, spray the moist parts of your body with a gentle fragranced product such as eucalyptus or lavender.

• Avoid Smoking

The nicotine in smoking acts as a muscle relaxant, so smokers have difficulty stopping snoring. Smokers can also experience a dry mouth that leads to snoring because their saliva glands become inactive. Smoking can also constrict the mouth and throat lining, narrowing your airways.

In conclusion, snoring is a serious problem that may interfere with your healthy sleep patterns. The best way to stop snoring is to treat the underlying conditions that cause it. Doing so will help you get the rest you need and ensure you get an appropriate amount of sleep.