How to Stop Snoring Without Drugs
Snoring is a common problem that can be embarrassing to those who suffer from it and disruptive to others. If you or your spouse have a problem with snoring, you already know how much of a nuisance it can be. What many people don't know is that snoring can lead to more serious sleep disorders such as sleep apnea. While there are several drugs available to help people stop snoring, it is a good idea to try some methods that do not require the use of drugs first.
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Instructions
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Exercise regularly. Being overweight greatly increases the risk of snoring. Try exercises that target the neck and jaw area such as the lion yoga pose, opening and closing your mouth as wide as you can, and stretching your tongue. Add these specific exercises to your regular routine for optimal results.
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Change your sleeping position. If you sleep on your back, this could cause your tongue to block the air passage in your throat and be the reason for your snoring. If you have a difficult time sleeping on your side or stomach, try sewing a tennis ball or some other object to the back of your pajamas to make sleeping on your back uncomfortable. Remove this object when you have broken the habit of sleeping on your back.
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Elevate your head and upper body when you sleep. By elevating the head, you will open up nasal passages and reduce congestion that could be the cause of your snoring. This can be done by placing pillows at an angle under your upper back, shoulders, and neck or lifting your bed with bricks under the headboard.
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Use a humidifier in your bedroom. This will make breathing easier by keeping the air that goes through your nasal passages moist. If your snoring is caused by an obstruction in the nasal passage, the humidifier will act as a decongestant and open up the airway.
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