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How To Stop Snoring, 9 Natural Tips and Tricks!

Aulia Hafisa
Snoring illustration (Kampus production/Pexels)
Snoring illustration (Kampus production/Pexels)

TheIndonesia.id - Snoring is often seen as a sleep disorder. The sound produced when you sleep is usually disturbing your roommate. Not only bothering, but snoring is also suspected to increase the risk of developing diseases such as respiratory problems, strokes, and heart disease.

Snoring while sleeping is caused by several things, such as genetics, a narrow airway, being overweight, and alcohol consumption. 

Then, what if you want to stop it? Quoting the Medical Daily, there are natural ways to reduce and stop snoring.

1. Change sleeping position

Sleeping illustration (Andrea Piacquadio/Pexels)
Sleeping illustration (Andrea Piacquadio/Pexels)

The American Association of Oral and Maxillofacial Surgeons (AAOMS) reveals that people often snore when they sleep on their backs. Researchers suggest changing sleeping positions to the side so that sleeping is more comfortable. This position will prevent the base of the tongue from touching the throat, which can cause breathing problems.

2. Elevate the head position

When sleeping, get used to the head placed in a higher position. This aims to expedite breathing. Discovery Health recommends elevating the head of the bed by placing a block under the mattress. A simpler way is to support the upper body using pillows.

3. Exercises for the tongue and throat

Dr. Joseph Mercola suggests exercising the tongue and throat to strengthen these body parts. Start by placing the top and bottom of the molars (teeth on either side of the back of the jaw) together, slowly. Next, open your mouth, focusing on pressing the molars as wide as possible. Repeat this ten to 20 times. After 5 or 10 minutes you will feel the jaw muscles strengthen.

4. Steam Inhalation

Use a bowl filled with hot water to create steam. Place your head over the bowl, cover it with a towel, and inhale the steam. This will clear and reduce swelling in the nose and relieve congestion. An essential oil can also be added to the bowl.

5. Mouth supports

Discovery Health recommends consulting a dentist for an anti-snoring mouth brace. This tool will hold the teeth and jaw muscles in place so they don't loosen.

6. Avoid alcohol and tranquilizers

Alcohol and sedatives will relax the muscles in your tongue and throat, making it more likely that you will snore. It is best not to consume alcohol three to five hours before going to bed.

7. Lose weight

Excess weight will cause the respiratory tract such as the throat to be disturbed. Fat around the neck will cause the throat to narrow when lying down and will produce snoring when sleeping. Doing sports to reduce weight by exercising will make you sleep better.

8. Change pillows

Snoring can be caused by allergies to dust or mites on pillows. It is better to keep the pillows used while sleeping clean and replace pillows regularly.

9. Get enough sleep

Make sure the body gets enough sleep. Adequate sleep will make the body ready for activities in the morning and will not snore at night.

Tag # how to stop snoring # snoring # how to sleep without snoring # how to not snore # health

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