Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse. Monitoring your snoring for patterns can often help you pinpoint the reasons why you you can try here snore, what makes it worse, and how to go about stopping it. To identify important patterns, it helps to keep a sleep diary (or use a sleep tracking app). If you have a sleep partner, they can help you fill it in.
There are several ways to address snoring, depending on what’s causing it. Here are some at-home remedies to help you stop snoring naturally. “Snoring and apnea often go hand in hand,” says ear, nose and throat physician Tony Reisman, MD. Your daily habits and environment can significantly impact the quality of your sleep.
You can use products such as bed risers or pillows to get a little extra height. Sleep deprivation may increase your risk of snoring. This is because it can cause your throat muscles to relax, making you more susceptible to airway obstruction. In other cases, snoring may be page caused simply by sleeping on your back or drinking alcohol too close to bedtime. Quitting smoking is one of the best things you can do for your health. In addition to a decrease in your blood pressure and an increase in your energy levels, it can help reduce your snoring.
Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. This can explain why communication often breaks down when you and your partner try talking about the problem. 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. Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises. Fatty tissue and poor muscle tone contribute to snoring.
You want to attack the snoring problem—not your sleep partner. Remember that your partner likely feels vulnerable, defensive, and even a little embarrassed about their snoring. If your snoring is caused by a deviated septum, it can be straightened or repaired by a simple procedure called septoplasty.
It improves your nasal congestion, which has a ripple effect on your snoring. Snoring happens when breathing is blocked during sleep. Mouth exercises involve repeatedly moving your tongue official statement and parts of your mouth in ways that strengthen muscles in the tongue, soft palate, and throat. In one study, three months of mouth exercises led to a 59% reduction in snoring.