Before using an anti-snoring aid, some may choose to stop snoring naturally through simple lifestyle changes. Behavior adjustments are a viable option to treat snoring but require a commitment to alter one’s lifestyle.
There are a few options that may help with your snoring such as losing weight, sleeping on your side and not on your back or stomach, avoiding alcohol, and removing allergens in your bedroom. Trying one or a combination of these lifestyle changes can help to reduce or even stop snoring completely.
Change Sleep Positions
Those who sleep on their back (often referred to as the supine position are significantly more likely to snore). As excess fatty tissue and muscle around the neck relaxes during sleep, the airway is compressed and forces turbulent airflow and snoring.
Sleeping on the side displaces these soft tissues in the throat and prevents them from relaxing and narrowing the airway. This alone may fix a snoring problem.
Change Pillows and Clear Allergens from sleep spaces
People generally do not change pillows frequently enough. Allergens are commonly found on bedding and may impact the severity of your snoring. A suggestion is to regularly change your pillows or purchase a hypoallergenic pillow cover to minimize snoring. If allergy symptoms do not improve, dust all fixtures in your bedroom to remove any dander and other irritants.
Limit Late Night Alcohol
Alcohol and other depressants cause the tissues behind the throat to relax and narrow the airway. For best results, refrain from drinking three to four hours before bedtime.
Obesity is a known contributing factor to snoring. Excess fatty tissue around the throat and neck area forces additional pressure on the airway. A healthy lifestyle and diet that encourages maintaining a healthy weight will improve snoring.
Body Mass Index (BMI) is found to be a statistically significant risk factor for snoring. Patients who have a BMI greater than 30 often have the most severe form of snoring. Those who want to reduce or stop snoring by losing weight should not have a BMI that exceeds 25. Use an online calculator to determine your BMI.
Dehydration causes the mouth and nasal passages to dry, which encourages mucus to thicken and stick other surfaces together. This is exacerbated by mouth breathers, who lose 42 percent more water than those who breathe through their nose.
Staying hydrated means more than drinking water immediately before bed. Instead, drink enough fluids during the day to avoid trips to the bathroom throughout the night.
Other Treatment Options to Stop Snoring
If snoring still persists, you may want to look at using a non-invasive anti-snoring aid. View our recommended snoring aids based on your type of snoring.