5 Ways to Stop Snoring

Snoring can be really annoying. Whether it’s for the snorer or for people who sleep with, you’ll rarely ear “I love snoring”. Indeed, it can make a lot of noise which can cause sleep troubles for both partners. In some cases, it can even be considered as an important disease. To avoid this problem, there are several ways to stop snoring.

So, if you can’t handle your snoring anymore or if you can’t even sleep at night due to the noise of mister (or miss), you’ve come to the right place. It’s time to beat snoring!

But before talking about these different ways, let’s understand what really means snoring.


What is snoring?

Dictionary defines “snoring” as a snorting or grunting sound in a person’s breathing while they’re asleep.

To be more precise, snoring is a vibration of respiratory structures which make a sound during breathing while sleeping. It may be a sign of obstructive sleep apnea (OSA), a disease which can cause mentally problems in executive functions and working memory.

The main drawback of snoring is lack of sleep which cause a lot of psychological effects such as malaise, headaches, depression or even diabetes and obesity for snorer and his partner.

You’ll have understood it, snoring is not to be taken lightly and it has to be reduced or even stopped as soon as you can.


Best ways to stop snoring

After reading the first part of this article, you might be a bit afraid. Yes, although often benign, the effect of snoring will manifest itself in the long term. But don’t worry, as you know, for every problem, there is a solution! And here even several!


Avoid having a blocked nose

This is an important one. Blocked nose forces you to breath with your mouth instead of it. And obviously, it makes noises. Besides, know that studies advice people to breath with their noses to have enough oxygen for each breath.

If you can’t unclog your respiratory system, you may be sick (cold for instance) or allergic. In these cases, we recommend that you make an appointment with your doctor to resolve this. Also, try to be enough hydrated, it reduces secretions in your noses.

Last one for you: Putting socks and scarf when it’s time to go to bed might not be sexy but very useful to don’t get cold during nights.

Read –> How to get less sick and strengthen your immune system


Try to keep a balance weight

It’s actually quite a fact, overweight people, even a little overweight, are the ones who snores the most. Indeed, fat tissues around the neck increase risks of snore at night.

You can find more on this topic on the NPR website in the further reading section at the end of the article.

Poor muscle tone can be also a cause of snoring.

So to be more toned and have a better shape, we recommend that you eat healthy and do some exercises to keep a good weight. If you don’t like exercising you can for instance have a routine where you do some morning yoga or stretches exercises to make yourself better.

Read –> 7 healthy foods to lose weight


Avoid alcohol before sleeping

This is not a legend; If you drink alcohol you have more chance to snore during the night than others who don’t. Indeed, alcohol allows a slackness of your muscles which plays a role in your breath.

You’ve understood it, we advise you to avoid alcohol drinks before you’re going to bed, especially if you’re someone subject to snore. You can replace it, for instance, by a cup of herbal tea (camomille, peppermint..) which has several benefits for your sleep and your whole health.


Avoid smoking

It must be mentioned: cigarette smoke can cause snoring due to the irritation. Indeed, smokers people knows very well this sensation of burn at the back of these throats. And that can be the cause of the noise coming from their respiratory tract.

By the way, smoking is very unadvised by most of specialists. So if you are a smoker, we recommend you to reduce your consumption at least before sleeping. Doing some exercises could help you to reduce the need of cigarettes. You can read our article on how to stop an addiction as well. That might help you.

Again if you smoke or drink alcohol, taking care of your health and changing these behaviour can be one of the best way to stop snoring for yourself.

Read –> What happens after you quit smoking – Timeline


Sleep on your side

Another one which could surprised you, sleeping on your side is advised to avoid snoring. Indeed, sleeping on your back can cause you to snore, due to the base of your tongue and your palate which are touching each others. Therefore, a breath at this moment can make a lot of annoying noise. To stop it, the best reflex is simply to change your sleeping way.

Therefore, we recommend you to sleep on your side because that’s clearly the best position to avoid snoring and prevent tongue and palate to touch between them according several studies.



So to conclude, beside that being boring, snoring doesn’t always come as a matter of circumstances and it can be beat with different precautions. Try to tick all the mentioned ways to stop snoring to finally get rid of it.

If it’s not enough, we advise that you make an appointment with your doctor to find the real cause of it. That could be dangerous in some cases as you are now aware.

We hope that you can now sleep peacefully as a baby.



Sources and further reading

NHS: https://www.nhs.uk/conditions/snoring/

ResMed: https://www.resmed.com/uk/en/consumer/diagnosis-and-treatment/healthy-sleep/what-causes-snoring.html

NPR: https://www.npr.org/templates/story/story.php?storyId=101434831



Alexandra Gorn on unsplash.

Pret-a-Train is a team of Personal trainer in London. Expert and passionated about health, nutrition and fitness. They help people to get better on themselves.

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