How to make someone stop snoring?

Depending on the reason for your snoring, different strategies will be more effective to stop snoring, or at least reduce the volume.

By changing lifestyle

If you want to stop or reduction of your snoring then you must have to change your lifestyle. The lifestyle consists of,

Switch to side sleeping

If you sleep on your back, stopping your snoring is as easy as switching to your sides. Make sure you have a pillow to keep your neck and spine aligned. This will help keep the airway open. You may also need one or two body pillows to help strengthen your body and maintain a side sleeping position as you transition to this new sleep mode.

Exercise regularly

Exercise can help you lose weight, reduce snoring, and increase muscle tone throughout the body. The stronger your muscles, the better they can stay open while you sleep.

Be careful with what you eat

Eating too much before going to bed can disrupt sleep and make your snoring worse. In order to get a more restful sleep, eat dinner at least a few hours before going to bed. If you are hungry, you can enjoy an evening snack. If you are overweight, commit to eating healthier foods and work with a nutritionist to develop a diet you can follow.

Drink plenty of water

Stay hydrated throughout the day and avoid dry mouth. Due to dry mouth louder snoring may occur.

Do not take sleeping pills

The sedative effect of sleeping pills can also make your nose and throat tissue drowsy, making snoring worse. When overused, they can become addictive and dangerous. Instead, consult your doctor about the use of melatonin as a sleep aid.

Quit smoking

Over time, long-term smoking will dry out your nasal membranes and make your snoring louder.

Avoid alcohol

Alcohol, especially before going to bed, relaxes muscles and makes snoring worse. Avoid drinking late at night and limit the amount of alcohol in general. Although it may make you drowsy at first, alcohol does not bring restful sleep.

By performing an anti-snoring exercise

Do anti-snoring exercises as part of your bedtime. Each exercise strengthens your neck and throat muscles, but you can specifically strengthen your neck muscles with one of the following exercises:

Close your mouth and hold your lips for 30 seconds.Say each vowel out loud. Repeat for 3 minutes.Open your mouth and move your chin to the side. Hold this position for 30 seconds and move to the other side for 30 seconds.Place the tip of your tongue over your upper front teeth and sweep around the edges of your mouth for another 3 minutes.Practice chanting and chewing on both sides of your mouth throughout the day.

By anti-snoring aids

To get a good night’s sleep and prevent your partner from snoring, try the following methods, depending on your partner’s type of snoring.

Nose snorers

Nasal dilatorNasal stripsEyebright nasal spray

These aids help to expand the nasal passages and reduce vibration caused by snoring.

Mouth breathers

Oral shield (snore guard)Chin-up stripsEyebright mouth spray

This solution prevents snoring in various ways. A chin strap covers your mouth, a face mask prevents air from passing through, and a mouth spray relaxes your muscles. All of these will help reduce the vibration that causes snoring.

Tongue snorers

Mandibular Advancement Device (MAD)

The MAD extends the mandible and tongue forward, creating more breathing space to help with snoring.

Palatal flutterer

Chin-up stripsEyebright mouth spray

Close your mouth and relax your muscles to suppress vibration caused by snoring.

Source: Medicon