We've all been there, tossing and turning in bed while our partners or roommates snore.
Snoring is a big issue. In fact, statistics show that 45% of adults snore sometimes and 25% snore all the time. Snoring not only keeps other people from sleeping, but it can also be a sign of a health problem like obstructive sleep apnea.
Even though snoring is common, many people still want to know how to stop it. Before you give up and accept that you'll always snore, we'll show you scientifically proven ways to stop and treat snoring, like changing the way you sleep or using a back support belt for sleeping.
Change where you sleep
The first thing you can do to stop snoring is to change the way you sleep. Sleeping on your back is good for your spine, but it can cause your tongue to block your airway and make you more likely to snore. The best way to stop snoring is to sleep on your side.
Don't drink at night
You might think that drinking alcohol makes it easier to fall asleep, but research shows that it can actually make it harder to sleep. Aside from making you sleep less well, drinking before bed can also make you snore more.
Improve Your Sleep Hygiene
A study found that people who don't get enough sleep are more likely to snore. That's why you should change your bedtime routine to help you get a good night's sleep. Research shows that mild snoring can be reduced by just getting enough sleep.
Jump into a hot shower
Snoring can also be stopped by clearing out the sinuses at night. A study found that snoring and obstructive sleep apnea can be caused by a blockage in the nose. If you often wake up with a stuffy nose at night, take a hot shower or bath before going to bed. The steam from the water can help clear out your nose, making it less likely that you will snore.
Drink More Water
It may seem simple, but all you have to do to stop snoring is drink enough water. That's because not drinking enough water can make your mucus thicken, which makes it harder to breathe and more likely that you'll snore.
When You Should Go to the Doctor
Snoring isn't too bad for your health, but it can be annoying to your sleeping partner. But if you snore all the time, it could be a sign of obstructive sleep apnea. It's a good idea to talk to your doctor to find out if you have this condition.
It might take some trial and error to figure out how to stop snoring while sleeping on your back. But once you find the snoring remedies that work for you, you'll be on your way to better health and better sleep.