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Do you snore, try these 3 tricks

These simple tips can make a huge difference in reducing snoring.

You or a loved one may be among the 45% of adults who snore from time to time. And as you know, snoring is always annoying for both the snorer and the “bedmate”.

Furthermore, Dr. Daniel P. Slaughter, ENT doctor and snoring specialist at Capital Otolaryngology Center (USA), also said that 75% of people sleep have a higher risk of developing heart disease health WebMD.

Do you snore, try these 3 tricks - photo 1
Snoring is always annoying for both the snorer and the “bedmate”

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Dr. Sudhansu Chokro Poor, Founding President of the Sleep Medicine Association Worldsays many of the snoring aids available on the market are currently not scientifically proven.

Try these natural solutions instead, which may help you stop snoring.

1. Change sleeping position

The supine position causes the base of the tongue and soft palate to press down on the back wall of the throat, causing a shaking sound during sleep. Sleeping on your side can help prevent this.

Slaughter recommends placing a pillow behind your back when lying on your side to prevent lying on your back, or placing a pillow between your legs can also provide support and comfort for a side sleeping position.

Or putting a tennis ball on the back of your nightgown can keep you from sleeping on your back, says Dr. Chokro Poor. WebMD.

High pillows can also be used when sleeping, which helps open up the nasal passages and may help prevent prevent snoring. However, this can cause neck pain.

If you continue to snore despite changing your sleeping position, it may be due to obstructive sleep apnea. See your doctor in this case, says Dr. Chokro Poor.

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Side sleeping can help prevent snoring

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2. Clear your nose with hot showers and nasal washes

If snoring starts from the nose, keeping the nasal passages clear can help. It helps air move in the nose more slowly, says Dr. Slaughter.

If the nose is blocked, the fast moving air is more likely to produce snoring.

Dr. Slaughter said take a hot bath Before going to bed can help clear the nasal passages, which in turn can prevent snoring.

Rinsing the nose with physiological saline also helps to clear the nose.

3. Drink enough water

Drinking enough water during the day can have a positive effect on your sleep cycle, especially for people who regularly snore.

Dehydration can cause mucus in the mouth, throat, and nose to thicken.

Drinking plenty of water will ease this congestion and allow the airways to clear more during the night WebMD.

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