3 very simple solutions to stop snoring

Some easy-to-apply tips can significantly reduce the risk of snoring. Discover them as soon as possible and spend peaceful nights!

About 45% of adults, both men and women, snore at least once in a while. Different lifestyle factors influence the frequency and intensity of snoring, including some important disorders such as sleep apnea. If your doctor hasn’t diagnosed a physiological cause to treat, try these tips for better sleep.

The position

Sleeping on your back can cause your tongue to slide down your throat and block the flow of air. Try to position yourself on your side to sleep. If you tend to roll onto your back overnight, you can sew a tennis ball to the back of your pajamas. You can also add a large pillow under your head to open up the airways. And remember to get enough sleep: when you are tired, sleep is deeper and can cause muscles to relax, which increases your risk of snoring.

Food and drinks

Try to avoid alcoholic drinks at least two hours before bed, as they affect the nervous system and relax the muscles. Food also influences snoring. Eating too heavy before going to bed and overusing dairy products, as well as soy milk, is said to be bad for sleep. And remember to hydrate yourself properly throughout the day to prevent the mucous membranes of the nose from drying out.

The nose

Nasal congestion from colds, allergies, or a deviated septum in the nose can restrict airflow, causing movement to breathe and, in some cases, to snore. To clear the nostrils, take a hot shower before sleeping, regularly clean the nose with a seawater spray, and test the anti-snoring nasal strips available in pharmacies.