Change Your Sleeping Position
Let’s start in the bedroom. Have you paid attention to your sleeping position and how it impacts your snoring? Most of us have a favorite sleeping position. For people back sleepers, this is the worst position if you’re trying to stop snoring.
You want to find a way to keep yourself from sleeping on your back. One easy way is to get a full-length body pillow. Lie on your side and prop the pillow up against your back. This can make a big difference. Even if your tongue has a tendency to block your airway while you sleep, sleeping on your side will put your tongue against your cheek.
If a pillow doesn’t work, try other natural snoring remedies like taping a tennis ball to the back of your shirt while you sleep. This can act as a not so subtle reminder to sleep on your side.
Change Your Head Position
If sleeping on your side is not an option or you love to sleep on your back, try raising your head. If you elevate your head, that can have a similar result to side sleeping and help you stop snoring.
If you can elevate the head of your bed, start there. You only need to raise it a couple of inches to see results. Start with two inches. If that doesn’t work, try four. Wooden blocks are inexpensive and effective.
If that’s not possible, grab a few extra pillows to prop you up while you sleep. The higher your head is compared to your body, the more snore relief you’ll find.
Keep A Sleep Diary
Knowing how much you snore and how much sleep you lose can be hard to quantify if you don’t keep track. Keep a notebook next to your bed, so you or your partner can track when you snore.
Make sure to add details about what you did before you went to bed. Track what you ate and drank before bed, what time you went to sleep, your sleep position when you started to snore and whether it kept you awake for an extended period. This can become a key component in figuring out how to stop snoring.
Eating healthy and avoiding certain foods before bed can help you figure out how to stop snoring. Healthy food gives your body energy. It helps your body function at its peak.
While healthy, there are certain foods that can impact your snoring. Dairy products can create a layer of mucus in the throat. If mucus builds up, it can block your airway.
If you find yourself snoring after a big meal, cutting back a little can help. When we eat a big meal, our stomach is full and pushes against our diaphragm. The diaphragm plays a major role in our breathing. If there is pressure against it, it can impact your normal breathing patterns.