If you are searching for how to stop snoring permanently, you probably have this condition or know someone close to you who is snoring. To stop snoring permanently you can do a few things like sleep on the side, stop smoking, lose weight, use nasal strips or get enough sleep. Let’s check how to stop snoring permanently and how quickly can it be done.
Stopping snoring permanently may require a combination of lifestyle changes, remedies, and, in some cases, medical intervention.
Here are some tips to help reduce or eliminate snoring:
Try to Maintain a Healthy Weight:
Losing excess weight can reduce fatty tissue in the throat, which may contribute to snoring.
So, how does one maintain a healthy weight and what are the things that can be done?
Maintaining a healthy weight involves a combination of balanced eating habits, regular physical activity, and adopting a sustainable lifestyle. Here are three easy ways to help maintain a healthy weight:
Have a Balanced Diet:
To ensure your diet is balanced, keep the following in mind.
- Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, and listen to your body’s hunger and fullness cues.
- Nutrient-Rich Foods: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients while helping you feel satisfied.
- Limit Processed Foods and Sugars: Reduce the intake of processed foods, sugary snacks, and beverages. Opt for whole, unprocessed foods to support overall health.
Read:
Regular Physical Activity:
- Incorporate Exercise into Your Routine: Engage in regular physical activity, such as walking, cycling, or exercising at home. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Find Activities You Enjoy: Choose activities that you find enjoyable, as this increases the likelihood of sticking to a regular exercise routine.
- Stay Active Throughout the Day: Incorporate movement into your daily life, such as taking the stairs, going for short walks, or stretching during breaks.
Change your Lifestyle Habits:
- Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hormonal balance, leading to increased cravings and potential weight gain.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes, the body may signal thirst as hunger, leading to unnecessary calorie consumption.
- Mindful Eating: Pay attention to what you eat, savor each bite, and eat without distractions. This can help you recognize when you’re satisfied, preventing overeating.
Try these following and you should be able to maintain a healthy weight throughout the year.
How to Stop Snoring Permanently by Changing Sleeping Position:
Sleeping on your side instead of your back can help prevent the tongue from collapsing to the back of the throat and obstructing the airway.
Avoid Alcohol and Sedatives:
These substances relax the muscles in your throat, increasing the likelihood of snoring. Try to avoid them, especially close to bedtime.
How to stop snoring permanently by staying hydrated?
Drinking plenty of water helps keep the throat lubricated and reduces the likelihood of snoring.
If you are amongst those who doesn’t enjoy drinking water, can try some easy hydration drinks with water as the main constituent.
Easy Hydration Drinks with Water as Main Ingredient:
- Infused Water: Add slices of fruits (like cucumber, lemon, lime, or berries) and herbs (such as mint or basil) to a pitcher of water. Let it infuse in the refrigerator for a few hours before enjoying.
- Coconut Water: Naturally rich in electrolytes, coconut water is a great choice for hydration. Drink it on its own or mix it with a splash of regular water for a milder taste.
- Herbal Tea (Iced or Hot): Brew herbal teas like peppermint, chamomile, or hibiscus and let them cool for a refreshing iced tea. You can sweeten it with a touch of honey or a slice of fruit.
- Cucumber Mint Cooler: Blend cucumber slices with fresh mint leaves and water. Strain the mixture to remove pulp, and you’ll have a cool and hydrating beverage.
- Fruit Smoothies (Water-based): Make a smoothie using water as the base and blending in hydrating fruits like watermelon, strawberries, and pineapple.
- Lemon Water: Squeeze fresh lemon juice into a glass of water. You can add a pinch of salt or a teaspoon of honey for extra flavor.
- Electrolyte Ice Cubes: Freeze water with a pinch of salt and a splash of fruit juice to create electrolyte-rich ice cubes. Add them to your water for a hydrating and flavorful boost.
- Minty Citrus Splash: Mix water with citrus fruits like oranges and grapefruits, and add a few crushed mint leaves for a zesty and refreshing drink.
- Berry Iced Tea: Brew a berry-flavored herbal tea and chill it in the refrigerator. Serve over ice for a fruity and hydrating beverage.
- Ginger Infused Water: Add fresh ginger slices to water and let it infuse. Ginger adds a subtle spice and can be refreshing, especially when served cold.
Treat Nasal Congestion:
If you have nasal congestion due to allergies or a cold, use saline nasal sprays or a humidifier to keep the nasal passages clear.
Practice Good Sleep Hygiene:
Ensure you have a consistent sleep schedule and create a comfortable sleep environment. But then what is good sleep hygiene?
Good sleep hygiene refers to a set of practices and habits that promote healthy and restful sleep. Here are some key principles of good sleep hygiene:
- Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a Relaxing Bedtime Routine:
Establish a calming routine before bedtime to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation exercises.
- Limit Exposure to Screens:
Avoid electronic devices such as smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted from screens can interfere with the production of the sleep hormone melatonin.
- Comfortable Sleep Environment:
Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows. Consider using blackout curtains and white noise machines if needed.
- Watch Your Diet:
Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt sleep or make it harder to fall asleep.
- Regular Physical Activity:
Engage in regular exercise, but try to finish it a few hours before bedtime. Exercise can promote better sleep, but doing it too close to bedtime may have the opposite effect.
- Limit Naps:
If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day, as it can interfere with night-time sleep.
- Manage Stress:
Practice stress-reducing techniques, such as deep breathing, meditation, or progressive muscle relaxation, to help your mind and body relax before bedtime.
- Limit Fluids Before Bed:
While it’s important to stay hydrated, try to limit the intake of fluids close to bedtime to reduce the likelihood of waking up during the night for bathroom trips.
- Expose Yourself to Natural Light:
Spend time outdoors during the day, especially in the morning. Exposure to natural light helps regulate your body’s internal clock.
Use an Extra Pillow:
Elevating your head by using an extra pillow may help keep your airways open.
Avoid Heavy Meals Before Bed:
Large meals can lead to indigestion and increase the pressure on your diaphragm, making snoring more likely.
If you’re hungry, consider a light and healthy snack, such as a small piece of fruit or a handful of nuts. Avoid heavy or spicy foods that may cause indigestion.
Throat Exercises:
Strengthening the muscles in your throat with specific exercises may help reduce snoring. Singing, playing certain wind instruments, and tongue exercises are examples.
Throat exercises can help strengthen the muscles in the throat and may contribute to reducing snoring.
Here are two exercises you can try:
Tongue Sliding Exercise:
- Start by sticking your tongue out as far as possible.
- Slide your tongue along the roof of your mouth toward the back.
- Repeat this process for a few minutes each day.
- This exercise helps tone the muscles in the back of your throat, potentially reducing the likelihood of snoring.
Palate Strengthening Exercise:
- Open your mouth wide and say “Ahh” as if you were at the doctor’s office for a throat examination.
- While saying “Ahh,” try to reach the back of your throat with the tip of your tongue.
- Hold this position for a few seconds and then relax.
This exercise targets the soft palate and uvula, helping to strengthen and tone the muscles in that area.
Consider Anti-Snoring Devices:
There are various devices available, such as nasal strips, nasal dilators, and oral appliances, which may help reduce snoring.
Seek Professional Help:
If snoring persists despite trying these remedies, consult a healthcare professional or a sleep specialist. They can identify underlying causes and recommend appropriate treatments.
CPAP Therapy:
Continuous Positive Airway Pressure (CPAP) machines are commonly used for sleep apnea but can also be effective in reducing snoring. Consult with a healthcare professional to determine if this is a suitable option for you.
Try any one or all of the above to get rid of snoring permanently.
