Eight tips to help you stop snoring and sleep better

Snoring is a common problem, but it affects the quality of sleep and even the relationship between spouses.

Anyone with this problem should seek an ear, nose and throat doctor to understand the cause of snoring, as other problems may be associated with the symptoms.

Possible causes of discomfort range from a stuffy nose due to allergies or sinusitis, to changes in the nasal septum, which in some cases require corrective surgery. See alternative solutions to solve the snoring problem:

1. Raise the head of the bed

A good way to stop snoring is to raise the headboard by ten centimeters, using a bed support, cement blocks, hardwood, or old books, for example. This helps keep the body fit and keeps the airways open, making it easier for air to pass through and reducing snoring.

2. Use an anti-snoring pillow

The anti-snoring pillow allows greater relaxation of the neck and throat muscles, keeping the airway open and facilitating the passage of air through the windpipe, helping to stop snoring.

This pillow can be found in stores specializing in orthopedic products.

3. Avoid sleeping on the coast

Sleeping on your back can make a person snore more, because when lying on your back the tongue can move to the back of the throat, blocking the flow of air into the airways, causing snoring.

Preferably sleeping on your side, this allows the neck to straighten and air to flow more easily through the airways, which helps reduce or stop snoring.

4. Use an anti-snoring strap

An anti-snoring strap, also called a chin strap, is another good option to stop snoring, as it helps keep the mouth closed, prevents jaw slackening and prevents airway pressure, which leads to increased snoring.

5. Use an anti-snoring clip

The anti-snoring clip, or nasal dilator, is a device placed on the outside of the nose called the bridge, which is the cartilage that separates the two nostrils, which helps increase the space for air to pass through, making it easier to breathe and making it easier to breathe. More effective and helps stop snoring.

This device can be found in drugstores, drugstores, or specialty medical device stores.

6. Put a patch on the nose

A nose patch, also called a nasal strip, is an adhesive tape placed on the top of the nose that helps facilitate the passage of air through the nostrils, making it easier to breathe or decongesting the nasal congestion that can cause snoring.

This patch can be purchased at drugstores or drugstores.

7. Use nasal sprays

Nasal sprays moisturize and lubricate the mouth and throat by reducing airway vibration and facilitating airflow, helping to reduce or stop snoring.

In addition, these sprays are very useful in relieving nasal congestion caused by allergies, flu, colds or sinusitis, which can cause or increase snoring. Nebulizers are available in drugstores or drugstores.

8. Avoid taking sleeping pills

Avoiding sleeping pills helps stop snoring, as these medications cause the throat to relax excessively, causing or increasing snoring. However, if your condition has a medical indication, it is important to evaluate with your health professional what is the best alternative for your general well-being.