10 Ways on How to Prevent Snoring while Sleeping

Snoring during sleep is one thing that pretty much happens to people. There are many factors that can cause a person to snore during sleep.

Some of the factors that cause this condition are obesity and respiratory tract problem, such as shortness of breath and sinusitis. Snoring during sleep does not occur in men only, it also happens in children and women.

Sometimes, snoring during sleep is very disturbing, because it can break the silence, and make other people who sleep near the snorer to feel uncomfortable.

Causes of snoring during sleep:

Snoring during sleep alone has several major causes, as mentioned before. One of the main causes of a person’s condition that snores during sleep is the obstruction of air entering through the nose and also the mouth. The air is blocked through the nose and also this mouth which then causes a person to snore during sleep. This will produce a loud sound when air enters through an unobstructed path.

Here are some things that can cause narrowing, so that the incoming air is blocked and causes snoring during sleep:

  • Sinus
  • Tonsils
  • Disorders of the nose
  • Overweight (obesity)
  • Excessive consumption of alcohol hazards
  • Age
  • Sleeping position

To prevent snoring during sleep, there are many things that can be done easily. Here are some things you can do to prevent snoring during sleep:

  1. Avoid supine sleeping position

One of the causes of narrowed airways, which can cause snoring during sleep is a supine sleeping position. Yes, this supine sleeping position can cause the tongue to become pulled back. This will greatly trigger the occurrence of snoring during sleep, because the airways become narrowed and trigger the emergence of vibrations that cause snoring during sleep in someone who is sleeping without realizing it.

  1. Head position while sleeping

Placing your head on the higher level than your body while sleeping is also one effective way that is good to prevent snoring during sleep. You can lift your head during sleep by increasing the number of pillows, so that your head position is not parallel to your body position. This can reduce the risk of narrowing of the respiratory tract, which can trigger the occurrence of snoring during sleep.


  1. Check the Health of the Nose and Sinuses Regularly

One other factor that causes snoring during sleep is the condition of the nose and also sinus tract that are not clean. Thus, then all you have to do to prevent snoring is by diligently doing your sinus and nasal exam. Do it immediately to avoid snoring during sleep.

The condition of this sinusitis can also be caused by:

  • Mosquito coils
  • Headache
  • Bathing while still sweating
  1. Use Air Conditioning and Air Humidifier

One of the other causes of snoring during sleep is the air factor. It is said aerial factor that too dry can exacerbate the emergence of snoring during sleep.

Therefore, it is advisable for you to us air controller or humidifier, so that the air temperature in the room is more stable so as to prevent the emergence of snoring while sleeping on yourself. There are a lot of affordable air conditioner and air humidifier these days, thus you might try to buy or use one. Read more about Dangers Due to Excessive Salt Consumption

  1. Inhale Warm Water Vapor before Bed

Inhaling warm water vapor before bedtime is also one of the things than can be done to prevent snoring during sleep. Yes, by inhaling this warm water vapor, the condition of your respiratory tract will be more relieved and also smooth, thus reducing the risk of snoring during sleep.

This warm water vapor is also very good for other treatment such as:

  • Flu
  • Moisturize Skin
  1. Relax Your Throat

Another way that you can do to prevent the emergence of snoring during sleep is to do throat and mouth exercise. Warming or relaxing your throat could help you to breathe easily and without noise when you sleep. Read more about Ways to Increase Blood Platelets

  1. Sing

Singing hobby can help reduce and also able to prevent snoring during sleep. This is because by singing, you are working out your throat and your respiratory tract which could be helpful to prevent snoring. In that fashion, try to sing your favorite song before sleep, but make sure not too loud because it might disrupt your neighbor or people around you.


  1. Diet to Lose Weight

One of the important factors that can cause a person to snore during sleep is obesity aka excessive weight. With your efforts to lose weight, then it might also have an impact on your snoring habit.

Also read: Best Ways to Prevent Muscle Soreness after a Workout

  1. Limit the Consumption of Fatty Foods and High Carbohydrates before Bed

Another way you can do to prevent snoring during sleep is to reduce the intake of foods that contain excessive and bad calories, high carbohydrates, and fat before bed. Foods that are high in fat and high calories can accumulate during sleep, which will cause obstruction of the respiratory tract.

  1. Avoid Drinking Alcohol and Tranquilizers

Sedatives and alcohol are also other factors that can cause snoring during sleep. By reducing and also avoiding the consumption of alcohol and also sedatives the risk of snoring during sleep would be reduced.

You might want to read:  How to Get Rid of Panic Attacks after Drinking

Those are some tips that you can do to prevent snoring during sleep. Everyone has different way to solve this problem. That being said, try to do some of those things above and see what works best for you. If needed, you can try to use a gadget that would help you stop snoring and even go see a doctor in order to stop this condition once for all. Hopefully you can get the information you needed in order to treat the snoring habit that you or people you know have.

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Kategori : Respiratory Health