HealthHow To

Tips to Stop Snoring While Sleeping

By definition, snoring is a health issue caused by the throat muscles. It shows that the individual has obstructed breathing patterns. According to a recent survey, 45% of the world’s population would have snored at least once in while during their lifetime; whereas, 20% of this crowd turn into chronic snorers after some time.

In most cases, snoring can be cured through simple lifestyle changes, usage of nasal strips, and healthy oral appliances.

With all this being said, how will you avoid snoring in the long run? Here in this short write-up, you will come across a few natural yet effective tips to avoid snoring.

Sleep On Your Side

The list of snoring remedies begins with “Sleep on your Side”. Mayo Clinic believes that sleeping on any one of your sides will reduce the risks and chances of snoring. On the other hand, lying upside down will force your tongue to fall backward. This will obstruct the flow of air through your throat and increase the likelihood of snoring. A narrow airway has a high chance of snoring.

Conversely, you should stop or at least avoid sleeping on your back. And, American Association of Oral & Maxillofacial Surgeons (AAOMS) believes that by stitching a tennis ball to your pajama’s back will prevent you from resting on your back.

A Perfect Diet

Secondly, you should engage in a wise routine change. Being overweight will definitely increase the chances of snoring. This is because bulky throat muscles will undeniably vibrate when you breathe. According to modern science, bulky muscles can block your throat’s airway and trigger faster vibrations. By reducing just 10 pounds, you will see a massive difference in your sleep pattern.

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This is a declarative statement devoured by the American Association of Oral & Maxillofacial Surgeons (AAOMS). If you are used to food items with excess fat, try to cut them down from your dietary routine. Also, consume plenty of fiber and water to maintain a clean throat!

Stay Away From Alcohol

Thirdly, stay away from alcohol. A recent study declared that 99.2% of those who consume alcohol before sleep hours tend to snore extensively. Likewise, 97% of habitual drinkers are ardent snorers. Alcohol is an amazing sedate that relaxes throat muscles and tissues.

Relaxed throat muscles can obstruct the flow of air effortlessly. As a result, you are more likely to snore. Regardless of whether you are an ardent drinker or not, try to avoid alcohol at least five hours before hitting the bed.


Do you know that singing can reduce the chances of snoring? When you sing, the upper throat and soft palate will become extremely strong. Consequently, you will have better muscle control. Mayo Clinic stated that 20 habitual snorers witnessed prominent changes in their snoring patterns by singing for just 20 minutes every day.

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Fifth, Ultimate Bottom Line: On the whole, snoring is not a deadly disease. Simple changes in your day-to-day life will help you prevent snoring in the long run. From diet to sleep hours to lifestyle changes, there are several ways by which you can avoid snoring.

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