Snoring can be exceptionally annoying for both the person who snores and those around them. And according to research, as many as 50% of all people will snore at some point within their lifetime! An estimated 40% of adult men snore on a regular basis, as do an estimated 24% of adult women.
While certain devices can help, and some people even try surgical procedures, what’s the best way to stop snoring?
Sure, buying a new mattress that helps you sleep more comfortably could help reduce your snoring, but that can be a big investment, and it might not always work. Let’s take a closer look at why people snore, as well as how to stop snoring without resorting to invasive procedures.
What is Snoring?
Snoring happens when a physical obstruction blocks the air that flows through the nose and mouth. That blockage creates a vibration, which causes the sounds that we call “snoring.”
Some people seem to be at a higher risk of experiencing these blockages than others. And in most cases, snoring gets worse as these individuals get older.
Snoring is not considered dangerous on its own, but its complications can be harmful. The noise of snoring can have an adverse impact on your sleep quality, as well as the sleep of your partner or others in your house.
And we know that poor sleep is linked to many problematic health conditions. So looking for the best way to stop snoring can help you sleep better and stay healthy, and do the same for those around you, too.
The Best Ways to Stop Snoring
A number of different methods can help you get your snoring under control. All of the options that we’ll highlight here are non-invasive ways to stop snoring. Some of them will help reduce your snoring, while others might help you stop snoring completely.
Here are a few of the best ways to stop snoring.
Try a Different Sleeping Position
How do you usually sleep? Research has shown that people who sleep on their backs are very likely to snore, compared to people who sleep in other positions. This is because when you lie down on your back, your tongue tends to move backward and can cause an obstruction in airflow within your throat. That obstruction can lead to the vibrations that ultimately cause snoring.
If you usually sleep on your back, the best way to stop snoring might be to try switching to your side. Using one of the best mattresses for side sleeping could help ease this transition, and so could using one of these supportive body pillows (they’re not just for pregnant sleepers!).
Talk to a Doctor About Your Weight
Snoring often affects people who are overweight or obese, because they have additional throat tissue that can block the airway. While this isn’t the only reason someone might snore — snoring can affect anyone — if you think it might be one cause of your snoring, it’s worth talking to your doctor about healthy ways to lose weight.
Losing weight can also reduce your risk of developing other issues that occur during sleep, such as obstructive sleep apnea. Apart from being the best way to stop snoring if you are obese, losing weight can also offer other health benefits.
Consider Being Treated for Chronic Allergies
Chronic allergies can be annoying when you’re awake, and at night, they can actually cause or aggravate snoring. When allergies flare up, they significantly reduce the airflow through your nose. This forces you to breathe through your mouth while you sleep, which leads to a higher chance of snoring.
If your chronic allergies are severe, talk to your doctor about possible treatments. You can also speak with a pharmacist, who can recommend an over-the-counter remedy to try out first.
Limit Alcohol Before Bed
While it might be fun to have a few drinks during a night on the town, you might not realize that this habit is making your snoring worse.
Even if you don’t usually snore, a few cocktails or glasses of wine could trigger snoring. This is because alcohol causes the muscles in your throat to relax, making them more likely to obstruct your airway and cause the vibrations that lead to snoring.
One way to prevent this challenge is to have your drinks earlier in the evening, not right before bed.
Add Another Pillow
Another way to stop snoring is to add one more pillow underneath your head. Adding another pillow raises your head and helps open your airway. Make sure not to raise your head too high, as this can lead to neck pain.
Try Nasal Strips
One final option when looking at the best way to stop snoring is to buy some nasal strips. These products are relatively affordable, and you simply place one on the bridge of your nose when you get into bed at night. The strip helps increase the amount of space in your nasal passage, which improves airflow.
Using nasal strips can help reduce your snoring and, in some cases, they can help you completely stop snoring.
Use an Anti-Snoring Device
Trying one of the best anti-snoring devices on the market could also help relieve your symptoms. Two affordable and proven options are the VitalSleep or the Good Morning Snore Solution,, both of which work by improving airflow during sleep.