Content

• To step
• Method 1 of 4: Prevent snoring
• Method 2 of 4: Adjust your sleeping position
• Method 3 of 4: Prevent nasal problems
• Method 4 of 4: Talk to your partner about the snoring
• Tips

It's easy to laugh at snorers with their sawing, grinding and rattling noises, but snoring can be very annoying! Chronic snoring occurs in 45% of the adult population and can cause many problems. Snorers' partners are struggling, but you can do something about it and get a good night's sleep. Below you can read what the reasons for snoring can be and what you can do about it.

To step

Method 1 of 4: Prevent snoring

1. Determine the way you snore. Do you snore with your mouth open or closed? By finding out exactly how you snore, you can find out the reasons.
   • If you snore with your mouth closed, the snoring may be due to your tongue. You can stop snoring with exercises and some lifestyle changes.
   • If you snore with your mouth open, this could be due to blocked sinuses or an incorrect sleeping position. You can stop snoring by addressing these issues.
   • If you snore in any sleeping position, there may be other medical reasons that cause you to snore, such as sleep apnea. You will have to get treatment for this. In this case, go to the doctor for advice.
2. Avoid things that make snoring worse. Consuming alcohol, sleeping pills, coffee, or fatty foods before going to sleep can make snoring significantly worse as it helps relax the throat muscles and narrows the airways. Large meals and fatty foods push up your diaphragm. This also makes snoring easier.
   • Smoking is also a common cause of snoring. Smoking is of course not good for your health anyway. If you smoke, think about quitting.
   • Lose weight. Fatty tissue in the back of the throat can cause snoring. Losing weight can be enough to reduce or even stop snoring, even if you only lose a few pounds.
   • If you take medication regularly, ask your doctor if there are alternatives. Certain medications can make snoring worse.
3. Keep the air in your bedroom moist. Dry air makes snoring worse. Use a humidifier or take a bath or shower before going to sleep to keep the airways moist.
4. Play didger idols or sing. It may sound strange, but by singing and playing an instrument you exercise the throat muscles, which become firmer as a result. Firm muscles stay more tense in the evening so that air is not blocked when you sleep. When playing a didgeridoo you use exactly the right throat muscles to prevent snoring.
   • When you're in the car, turn on the radio and sing along. Singing a few times a day exercises the muscles so that you will snore less and sleep better.
   • If you don't like to sing, do exercises. Stick your tongue out as far as you can and then relax. Repeat this 10 times. Stick your tongue out again and try to touch your chin. Hold on. Repeat this, but this time try to touch your nose. Repeat 10 times.

Method 2 of 4: Adjust your sleeping position

1. Have an elevated sleeping position. If you often sleep on your back, it is better to sleep with your head a little higher. Buy a few extra pillows and make sure you sit a bit higher. This is better than lying flat on your back. You can also make the headboard a bit higher by placing some planks under the legs of the bed. Another option is to put two phone books under the legs of the bed.
2. Try to lie on your side. Sleeping on your back is not conducive to snoring. Your tongue and palate press against the back of your throat, blocking the air supply.
   • Try to stay on your side with the following trick. Sew a tennis ball onto your sleep shirt. Whenever you want to roll onto your back, the ball will stop you.
3. Try mouthpieces. Mouthpieces prevent the tongue or palate from pressing against the throat. You wear these small plastic pieces in your mouth while you sleep to keep the soft throat tissue from blocking your windpipe. They cause your lower jaw to come forward and your soft palate to be pushed up. Some pieces also prevent your tongue from lying in front of the windpipe.
   • Go to your dentist and ask about the mouthpieces or seek advice from a sleep therapist.

Method 3 of 4: Prevent nasal problems

1. Deal with a stuffy nose. Try to unclog your nose with a decongestant or take an antihistamine pill. Only use this as a temporary fix if you suspect you have a cold or an allergy. Long-term use can be harmful.
   • Gargle with peppermint mouthwash. This is effective if your nose problems are temporary and caused by a cold or allergy.
   • Change the sheets often to remove allergens and prevent a stuffy nose. Vacuum often and wash the curtains.
2. Stick nose strips on your nose. These are available at pharmacies and drug stores. It looks a bit strange, but who actually sees that? Read the directions on the package and stick the strips over your nose. The strips pull your nose upwards, making the nostrils open better and the air supply better.
   • Consider trying an EPAP device. It covers the nostrils and uses the power of your own breath to create gentle air pressure that helps keep your airways open.
3. Use a nasal rinse. These rinses are designed to remove mucus and other debris from your nose. Rinsing well will reduce snoring.
   • Take a bath or shower. The steam has a good effect on the removal of mucus, so that you snore less.
   • Raise the head of your bed. This prevents mucus from sliding down and blocking the nasal passages. When your nasal passages are clear, you will not snore.
4. Ask your doctor for advice. If you have a chronically stuffy nose, you can ask your doctor for medications to help unclog your nose.

Method 4 of 4: Talk to your partner about the snoring

1. Pick a good time to talk about it. Entering into a discussion in the middle of the night or early in the morning after a restless night is not really convenient. Avoid arguing and keep it light.
   • If your partner is a chronic snorer, talk to her or him about it after dinner. This way you can discuss it quietly before going to bed.
2. Keep in mind that snoring is a physical problem. Whether you snore yourself or live with someone who snores, there's nothing to be ashamed of and there's no reason to get angry about it. The snorer also prefers not to snore. With a little planning and some precautions, you can do something about it.
   • If you are a snorer and your partner is having problems with it, take this seriously. If your partner can't sleep because of your snoring, then accept it.
   • If your partner is a chronic snorer, bring it up quickly. Do not take measures behind the snorer by secretly inserting earplugs in order to spare the other person's feelings. The other could feel even more ashamed. Talk about it and come up with a solution together.
3. Pay attention to underlying causes. Talking about snoring can also include issues with weight, alcohol, or other sensitive topics. Be tactful and careful during the conversation.

Tips

• Think about the underlying cause. Talk to your doctor about the possibility of a sleep disorder that could be more serious than just snoring. Sleep apnea can be an underlying cause. Today there are good aids such as the CPAP mask, which opens the airways with the help of compressed air.
• There are different types of sleep disorders. Various doctors can deal with these problems, such as neurologists, ENT doctors or pulmonologists. They can refer you to a dental center, dental surgeon or sleep psychologist. If you snore but still feel tired after waking up, you might want to ask for a referral to a specialist.
• Sleep on your side. The snoring could be caused by mucus coming out of your nose.