You may be among the 45% of the adults who snore at least occasionally or you likely know someone who does but snoring is serious business.
For one, a snoring spouse often keeps the other person from a good night’s sleep, which can eventually lead to separate bedrooms. No matter how much you love each other, the loss of sleep from frequent snoring can strain a relationship as well as put your partner’s health at risk.
Not only is snoring a nuisance, most of people who snore have obstructive sleep apnea, which increases the risk of developing heart disease.
Use caution before you self-treat with over-the-counter sprays and pills until you’ve checked with your doctor, Instead try these natural solutions and lifestyle changes, which may help you stop snoring.

 

Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Common causes of snoring

Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.
Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

 

Lifestyle changes to stop snoring

 

Get the right Sleep Position.

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
“A body pillow provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference.
Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring.

 

Lose Weight.
Weight loss helps some people but not everyone. Thin people snore, too.
If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.

 

Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.