How To Prevent Snoring

snoringPeople make fun of you because of your snoring problem? Snoring is basically caused due to disruption of breath for short periods during sleep which even might cause heart disease. Do not take this problem so easily. Snoring is a serious problem. Your snoring might spoil others sleep especially your life partner which might result in the breaking of relationships.

In many cases snorting sounds may be soft but in few cases it can even be too loud and unpleasant. There are many reasons related to snoring. Many pills are available in the market which guarantee that it will prevent snoring but these pills might have side effect. Prevention of snoring is better than treating it with the help of pills. Few lifestyle changes and natural solutions might help you prevent this problem effectively and having a peaceful sleep. These preventive measures include.

Various Ways To Prevent Snoring

Try Changing Your Sleep Position

Try to sleep on your side. Lying on back will make the soft palate and base of your tongue collapse causing vibrating sound during sleep. Sleeping on your stomach might be stressful on your neck. You can even recline your bed with your head up so that your nasal airway passages opens up and will thus prevent snoring.

Sleep Position

You can even attach tennis balls to the back of your shirt to keep yourself away from lying on back. If you have a habit of sleeping on your back then do purchase extra pillows to avoid lying flat directly on your back.

Avoiding Alcohol And Smoking

Alcohol is very much related to snoring. It is a muscle relaxing mechanism which can cause snoring. Consuming alcohol and sedatives just four to five hours before sleep might make you snore even more.

Quit smoking

Smoking can block your airways and thus increase your chances of snoring. Try avoiding alcohol and smoking if you want to prevent snoring. Take steps to quit all your bad habits today. These substances even might cause a dangerous condition known as sleep apnea.


Try working out because it is a very effective method to stop snoring. Exercising will help you in toning your legs, abs and muscles. Working out will even help in toning the muscles of your throat and thus can prevent snoring.


Improving fitness levels will help you a lot to prevent this problem. You can even make your tissues associated with snoring firm by exercising regularly.

Food That You Should Avoid

Avoid consuming products containing caffeine, dairy and soymilk to prevent snoring. These products are one of the well-known enemy of a peaceful sleep. You should even skip heavy meals to avoid this problem.

Lose Weight

Excess weight is also connected to snoring. Losing weight will help you in reducing the fatty tissue present at the back of your throat and thus can prevent snoring.

Lose Weight

Often thin people snore but their snoring has some other reason behind it. If you have gained weight and in turn have started snoring then the main reason for your problem might be your weight. Walk for at least 12 to 15 minutes regularly or practise yoga to stay fit and lose weight.

Have Good Sleep

Try to relax properly and sleep for 6 to 8 hours daily. Insufficient sleep in addition to this working for long hour can make you overtired and you sleep deep and hard and thus snore.

Good Sleep

Having proper sleep can prevent you from snoring. Try sleeping and waking up at the same time so that you can establish proper sleeping patterns.

Away From Cold And Cough

Take proper medicines when you catch cold. Clogging of nose due to cold and cough can block your nasal passages and will encourage you to breathe through your mouth and thus leading to snoring.

Try to keep your passages open and clear it at regular intervals to open up your nasal passages. Nasal strips can also be used. You can even take hot shower if your nasal passages are blocked to drain the mucus present in your nose and thereby preventing snorting.

Playing Didgeridoo

Didgeridoo is a native Australian wind instrument which can strengthen your throat and the soft plate.

Playing Didgeridoo

These instruments can help you a lot in addition to this it has double advantage of learning new things and prevent snoring. Singing helps in the similar way by increasing your muscle control.

Changing Your Pillows

Don’t remember when you last changed your pillow? Have too much of dust accumulated on the ceiling fan of your bedroom? Often dust mites get accumulated on pillows which might cause snoring. Try changing your pillow after every six to eight months to keep pest away. You should even try to keep your pets away from your bedroom to prevent snoring problem.

Purchase pillows which are especially designed to prevent snortingYou should even change your bed sheets and pillow covers regularly to keep yourself away from dust. Even try to keep you bedroom curtains and floor clean to prevent pests from accumulating.

Stay Hydrated

Water is the best solution to all problems. Staying dehydrated can make your secretions from your nose sticky and thus will block your nasal passages.

Drink Water

Drinking the required quantity of water that is at least 11 cups of water for women and 16 cups for men is very important to prevent snoring. You can even drink a glass of water at night to cut back snorting.

Dental Appliances

Few dental appliances are also available in the market which are a bit costly but very effective in preventing snorting. You can ask any dentist to know more about these products. You can even use anti snoring sprays but make sure that these products do not have any side effect. You can get these products easily in any pharmacy at highly affordable rates.

Anti snoring sprays

These simple techniques can make a huge difference in your life. Follow them regularly to prevent snorting problem from affecting your life in a negative manner. If your problem is getting worse try contacting any doctor to find a permanent solution.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.

This entry was posted in How To.