12 Natural Ways to Stop Snoring, Make Sleep More Peaceful

Kapanlagi.com - Snoring or snoring during sleep is a common problem that often occurs. This can be caused by various factors ranging from lifestyle habits, activities, or even medical conditions. If you experience it and are quite disturbed, there are ways to naturally and easily eliminate the habit of snoring.

Although it is not considered a serious problem, snoring often disturbs your sleep time and even those around you. The cause can be due to loud noises that occur during snoring.

Therefore, many people with snoring problems try to find solutions to overcome them. However, did you know that the habit of snoring can apparently be trained with easy and simple tips.

Tips for naturally eliminating the habit of snoring can be an alternative to overcoming snoring during sleep. This certainly helps you get good sleep quality. Therefore, just read the review about how to naturally eliminate the habit of snoring below, which has been summarized by kapanlagi.com from various sources.

1. Causes of Snoring During Sleep

Causes of snoring (credit: unsplash.com)

Before knowing how to get rid of snoring habit, it is necessary to understand what actually causes snoring during sleep? So, by knowing the causes of snoring during sleep, it can be used as a reference for you. Snoring sound during sleep can occur because some tissues in the throat area relax and vibrate during sleep. Eventually, this causes the airway to narrow and result in snoring sound. The following are the causes of snoring during sleep.

- Obesity or overweight tends to be at risk of snoring during sleep.

- Wrong sleeping position, such as lying on the back.

- Lack of sufficient sleep time.

- More common in men.

- Certain medical conditions such as allergies, colds, or obstructive sleep apnea.

- Side effects of alcohol consumption.

- Side effects of certain medications.

2. Controlling Body Weight - Apply Regular Exercise

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After knowing the causes of snoring during sleep, here is a review of how to eliminate the habit of snoring. Eliminating the habit of snoring during sleep is considered easy to practice with regular exercise. The ways to eliminate the habit of snoring are as follows.

1. Controlling Body Weight

As mentioned earlier, obesity or excess body weight can be a cause of snoring during sleep. Therefore, the easiest way to eliminate the habit of snoring is by controlling body weight. If the body weight is categorized as excessive, it is advisable to try to reduce it to prevent snoring during sleep. This can prevent excess fat in the neck and throat area, which can be one of the factors that help reduce the habit of snoring during sleep.

2. Apply Regular Exercise

Another natural way to eliminate the habit of snoring is by applying regular exercise. Exercise can also help you control excess body weight and prevent obesity problems. Besides being able to control body weight, physical activity can also make our body muscles tighter and stronger. This can also affect the muscles in the throat, ultimately helping to prevent snoring during sleep.

3. Sleeping Position - Raising Head Position While Sleeping

How to Get Rid of Snoring Habit (credit: unsplash.com)

The next natural way to eliminate snoring habits can be seen through the following review. That is why the following references may be the simplest tips to overcome snoring.

3. Sleeping Position

If snoring is caused by the wrong sleeping position such as lying on your back, you can overcome it by changing your sleeping position. The way to eliminate snoring habits by changing sleeping position can be done by trying to sleep on your side. Sleeping on your side is believed to improve air flow. By doing so, it can eliminate snoring while sleeping. To make it easier for you to sleep on your side, use a pillow as a body support.

4. Raising Head Position While Sleeping

The next way to eliminate snoring habits is by raising the head position while sleeping. Because by doing this, it can improve air flow in the throat area and prevent snoring.

However, it is important to note that the head position should not be too high or too low to effectively overcome snoring during sleep. According to halodoc.com, the recommended height of the head position while sleeping to overcome snoring is 10 cm. Try to make sure that the sleeping position is really comfortable for you.

4. Clearing Nasal Passages - Avoid Smoking

How to eliminate snoring habits (credit: pixabay.com)

Clearing blocked nasal passages and avoiding smoking can be used as a reference to eliminate snoring while sleeping. The reviews can be found below.

5. Clearing Nasal Passages

Getting rid of snoring habit naturally by clearing nasal passages can help prevent snoring. This condition usually occurs when you are experiencing health problems such as a cold that causes a blocked nose. A blocked nose makes you tend to breathe through your mouth, which can trigger snoring.

Therefore, the easiest way to overcome this is by cleaning the nasal passage area before sleeping. To be safer, consult a doctor to get the right recommendation for cleaning the nasal passages.

6. Avoid Smoking

To prevent snoring during sleep, another natural way to eliminate it is by avoiding smoking. Smoking often increases the potential risk of health problems in the body, including attacking the respiratory system. Therefore, avoiding smoking can be the easiest solution to eliminate snoring while sleeping. For heavy smokers, this method may be a little difficult, but gradually training yourself can help stop smoking little by little to get a good quality of sleep.

5. Avoid Alcohol - Get Enough Rest

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The next way to eliminate snoring habits is to avoid consuming alcohol and get enough rest. For further review, here is how to eliminate snoring habits naturally.

7. Avoid Alcohol Consumption

Alcohol can be a cause of snoring that you can avoid. Because alcohol is known to relax muscles. Relaxed muscles in the throat area can trigger the risk of snoring by causing the airways to narrow or even become blocked. As a result, snoring cannot be avoided when the muscles in the throat start to relax. Therefore, to eliminate snoring habits, try to avoid consuming alcohol before bed.

8. Get Enough Rest

The next way to eliminate snoring habits is to get enough rest. Because this can help you get quality sleep and prevent snoring. This happens because when the body is tired due to lack of sleep, it can make the throat muscles relax due to oversleeping. As a result, snoring during sleep can increase. That's why, try to get enough sleep.

6. Pay Attention to Certain Medications - Limit Certain Foods

How to Get Rid of Snoring Habit (credit: unsplash.com)

Certain medications are known to relax the muscles in the throat and increase the risk of snoring. Here are some natural and easy ways to eliminate snoring.

9. Pay Attention to Certain Medications

According to halodoc.com, certain types of medications such as sedatives or sleeping pills can potentially increase snoring. This is because they relax the muscles in the throat, which ultimately triggers snoring.

10. Limit Certain Foods

Certain foods, such as milk, are known to increase snoring. Additionally, consuming larger portions of food before bedtime can also cause snoring. Therefore, you need to pay attention to the foods you consume to prevent snoring.

7. Pay Attention to Room Humidity - Clean the Bed

How to stop snoring habit (credit: pixabay.com)

The next way to get rid of snoring habit is by paying attention to room humidity and cleaning the bed. Here is the explanation about how to overcome snoring easily and naturally.

11. Pay Attention to Room Humidity

Room humidity apparently affects the quality of our sleep, including preventing snoring. The reason is that excessively dry air can cause problems in the throat and nose, triggering a higher risk of snoring. Therefore, you can pay attention to and control the room humidity before sleeping.

12. Clean the Bed

Often, you may not realize that dust or other allergenic substances can stick to the pillow or mattress. If you are allergic to certain types of allergens, this can cause allergic reactions that increase the risk of snoring or snoring. That's why you can clean the bed regularly to prevent allergic reactions and snoring.

8. How to Get Quality Sleep

Here are some easy ways to get quality sleep. Just read the following about how to get quality sleep below.

- Set a proper sleep schedule and avoid staying up late.

- Avoid heavy exercise before sleep to get the best sleep quality.

- Avoid consuming heavy meals before sleep.

- Avoid consuming food or drinks containing caffeine before sleep.

- Keep away from using smartphones before sleep.

- Create a more comfortable bedroom atmosphere for sleep.

- Limit daytime naps to sleep better at night.

Well, those are 12 natural ways to stop snoring, making sleep more sound. The above references can be an inspiration to eliminate snoring and get better quality sleep.

Source: halodoc.com, hellosehat.com

(kpl/nlw)