7 ways to ditch snoring without meds: Doctor's advice

How to stop snoring

"45% of adults snore from time to time. However, persistent snoring is a serious matter. A person who snores often disrupts their partner's sleep, leading to potential stress and real issues in a marriage. Additionally, 75% of snorers have obstructive sleep apnea, where breathing is briefly disrupted, increasing the risk of developing heart diseases and life-threatening complications," explains the doctor.

Shvets emphasizes that self-treating snoring with sprays and pills without consulting a doctor is not advisable. Many anti-snoring remedies are sold without proper scientific research confirming their effectiveness. Instead, the doctor recommends trying the following practical methods to stop snoring.

Change sleep position

"When lying on your back, the base of the tongue and the soft palate drop to the back of the throat, causing a vibrating sound during sleep. Sleeping on your side can help avoid this. There are special body-length pillows designed to support side sleeping," says Shvets.

Another interesting way to break the habit of sleeping on your back is to attach tennis balls to the back of your pajamas, which will hinder staying in this position.

"If snoring persists regardless of sleep position, it may be due to obstructive sleep apnea. In this case, it is advisable not to delay seeking medical attention," advises the doctor.

Lose weight

Sometimes snoring is linked to weight gain, especially if a person didn't snore before. Excess fat around the neck squeezes the internal diameter of the throat, increasing the likelihood of its collapse during sleep, leading to snoring. In such cases, shedding extra pounds can help you forget about snoring.

Avoid alcohol

"Alcohol and sedatives reduce the tone of the muscles in the back of the throat during relaxation, increasing the likelihood of snoring. Even people who don't usually snore may snore after consuming alcohol. It is not recommended to consume alcohol within 4-5 hours before bedtime," emphasizes Shvets.

Follow sleep hygiene rules

Poor sleep habits before bedtime can have consequences similar to alcohol consumption. For example, after long hours of work without sufficient sleep, you go to bed overtired. Then the sleep is strong and deep, and the muscles become maximally relaxed, causing snoring.

Open nasal passages

"If snoring starts from the nose, it's essential to keep the nasal passages open. When the nose is congested or narrowed, for example, due to a cold, the likelihood of snoring from rapid airflow is higher," explains the doctor.

He suggests that "opening the nose" before sleep can be achieved with a hot shower, during which you can rinse the nose with saline water. Alternatively, you can flush the nasal passages with a saline solution using a special neti pot. Nasal strips are also available to improve airflow in the nose.

Change pillows

Dust mites accumulating in pillows can trigger allergic reactions and lead to snoring.

"When household pets sleep in the owner's bed, he inhales their dander, another common irritant. So if problems only arise at night, these factors may contribute to snoring," says Shvets.

To minimize the number of dust mites and allergens, clean pillows every couple of weeks and replace them every six months. And don't allow pets into the bedroom.

However, it's not advisable to buy special anti-snoring pillows. They may elevate the head, addressing nasal issues but could cause neck pain.

Stay hydrated

Dehydration can make nasal secretions and the soft palate stickier, intensifying snoring. Women are advised to consume 2.2 liters of fluid daily, while men should aim for 2.7 liters.

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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.