5 WAYS TO STOP YOURSELF FROM SNORING

Our body begins the process of self-repair during our sleep. A bad night’s sleep translates to a bad
day, and snoring can be the cause of that. When you snore, you disrupt your sleep and the sleep of
those around you. It is necessary to keep yourself in check and if you suspect that you snore, you
can try any of the treatments listed below to provide you with snore relief.

WEIGHT CONTROL
Snoring is caused due to blockage in the airways. Being overweight can cause extra tissues to grow in your
airways, thus making you snore. Losing weight can help you to stop snoring. There are many diets that can
help you lose weight. However, the general formula for weight loss is to go into a state of caloric deficit. Eating
smaller portions can help you reach that state. However, if you feel like you are unable to lose weight,
requesting the help of your doctor or nutritionist can help you immensely. The weight control can bring a
change in your lifestyle and thus acts as a natural sleep aid. Being fit also has many benefits both physically
and mentally.

SLEEPING POSITION
Your sleeping position can also be the cause of your snoring. Correcting your sleeping position can be
considered as a natural sleep aid as you do not need any external device to help you out.

STOP SMOKING
Frequent smoking can cause irritation along the membranes of the nose and throat. As a reflex, our body
blocks the airways, which then leads to snoring. Quitting smoking will provide you with quick snore relief.
Quitting smoking is a natural aid for sleeping as you will be able to get rid of a bad habit and help you live a
healthier life. Smoking is harmful to your overall health, and you will notice many positive changes in your life
after you quit smoking.

SLEEP ON YOUR SIDE

When you sleep on your back, your tongue falls to the back of your throat due to gravity. This causes a partial
blockage in your airways, thus causing you to snore. By sleeping on your side, you can make sure that your
tongue does not fall back and cause you to snore.

KEEP YOUR HEAD RAISED

Keeping your head raised is another way to reduce your snoring as it can keep your airways clear. When your
head is raised, your tongue will not settle at the back of your mouth.

LIMIT YOUR ALCOHOL INTAKE BEFORE BED

When your throat muscles are relaxed, it can cause snoring. When you consume alcohol, your throat muscles
tend to relax. Not consuming alcohol for 2 hours before bedtime will reduce the chances of snoring when you
are asleep.

ORAL AND NASAL APPLIANCES

Oral and nasal appliances are additional devices that act as snore aids. These snore aids will help open your
airways, thus making it easier for air to flow through. Here are a few different snore aids.

NASAL STRIPS
Nasal strips can be placed on the bridge of your nose since it can increase the airflow in your nasal passages.
This increased airflow can thus reduce your snoring.

NASAL DILATORS
Nasal dilators are placed atop the nose and across the nostrils. This can widen your nasal passage and reduce
airflow resistance, making it easier to breathe and to eliminate snoring.

ANTI-SNORING MOUTHPIECE
Anti-snoring mouthpieces such as Snappy Care by Paraiba White can provide you with snore relief. The
anti-snoring mouthpiece works by keeping your airways open and thereby making it easier for you to breathe
and to reduce your snoring. The snore guard by Paraiba White can be customized to fit your mouth. Using a
snore guard that is tailored just for you will help you have a comfortable and undisturbed sleep session as it
will not feel out of the ordinary to use it. Snore guards are also safe to use as they do not have any adhesives to
hold them in place.