If you snore at night, you might be embarrassed by that fact or your partner might have issues falling asleep beside you. Snoring could also point to a more serious health problem, such as sleep apnea. Here are some tips for stopping snoring if you have gone to a doctor and he or she said that it was not sleep apnea or any other more serious problem.
1. Clear Your Nasal Passages
The first step is to make sure that your nasal passages are free of mucus before you go to bed each night. This could involve clearing them with a saline spray, using a Neti pot to flush water through your sinuses, or simply blowing your nose before you go to bed. If you have a cold, taking a decongestant can help. Finally, consider using more pillows to keep your head elevated in order to make sure that your nasal passages can drain while you sleep and any mucus doesn't get stuck and cause a blockage.
2. Sleep On Your Side
Sometimes, sleeping on your back can result in your head being angled in such a way that your throat is temporarily narrower than usual. This can exacerbate snoring. You can resolve this problem by simply sleeping on your side, which can reduce the amount that your throat is narrowed. To do this, take a tennis ball or other relatively soft-angled but firm item and sew it into the back of your sleeping shirt. This way, whenever you roll over onto your back, you will be uncomfortable and will unconsciously roll back onto your side. Do this until your body adapts to sleeping on your side.
To make the transition more comfortable, consider getting a pillow that is specifically designed for side sleepers.
3. Do Throat Exercises
As you get older, your throat is going to narrow on its own and increase the chances that you are going to suffer from snoring. You can resolve this issue by exercising your throat on a regular basis. One way to do it is to start saying one of the vowel sounds and hold that sound out for a minute. Another exercise is closing your mouth and pursing your lips tightly together. A third exercise is to open your mouth and move your jaw horizontally across your body.
For more information, talk to a company that specializes in snoring surgery. They might be able to provide more concrete solutions if the above solutions do not work for you.