How to stop snoring: 10 effective tips

If you're sick of them messing with your snoring or waking up with a sore throat every morning, here's how to finally stop it.

If your family tells you that you snore like a pig, that means you belong to that 45% of Spaniards who snore, at least from time to time. In addition, it is also likely that you have wondered how to stop snoring . After all, snoring makes it hard to get a good night's rest, not just for you, but for everyone who sleeps next to you. Snoring can also be frustrating and embarrassing, because you're clearly not making the noise on purpose.

Would you like to get rid of this horrible habit? We asked Dr. Rita Aouad, a sleep medicine specialist at The Ohio State University Wexner Medical Center, to tell us how it was done.

How to stop snoring in 10 easy steps

1) Make sure your snoring is not related to an underlying health issue

You snore when your breath doesn't flow freely through the passageways behind your nose and mouth. Sometimes it can be a "sign of a more serious condition called obstructive sleep apnea," Aouad tells . “Obstructive sleep apnea (OSA) is a sleep-disordered breathing that occurs when the airways narrow or close, causing blood oxygen levels to drop.”MensHealth.com

If left untreated, OSA can cause:

• quality of life problems
• excessive sleep during the day
• an increased risk of high blood pressure
• diabetes
• depression (see here how exercise helps against depression)
• strokes
• heart diseases

Fortunately, "OSA can be easily treated with continuous positive airway pressure to keep your airways open while you sleep," says Aouad. "If you think you have OSA, talk to your doctor about seeing a sleep specialist."

Once OSA is ruled out, you can try some of these ways to stop snoring for good.

2) Use a nasal strip or nasal dilator

These devices can help open the nasal passages and facilitate unobstructed airflow.

Nasal strips like Breathe Right ($16.47 buy here) stick to the outside of the nose and open up the airway. Nasal dilators like this anti-snoring device ($7.99, shop here) go inside the nostrils and slightly open the airways.

3) Wear an anti-snoring mouthguard

Anti-snoring mouth guards "can also be effective," Aouad says. These devices often work by adjusting the position of your jaw and tongue to help you breathe more easily and thus prevent snoring. You can try ZQuiet's anti-snoring treatment for $39.95 (buy here).

4) Change the position when sleeping

"Avoid sleeping on your back, as snoring is usually worse in this supine position," says Aouad. He tries to use a wedge-shaped pillow to avoid lying on your back.

Some experts also recommend sewing a kind of bag to the back of the pajamas and putting a tennis ball inside, so that it is uncomfortable for you to lie on your back while you sleep.

5) Do not drink alcohol before bed

"Avoid alcohol and sedative medications," recommends Aouad. "They are breathing inhibitors that can make snoring worse."

6) Use a nasal spray or allergy medication if you're sick

The more your nose is blocked, the harder it is to breathe, creating an "exaggerated suction" effect in your throat and causing soft tissues to collide and cause snoring, according to the American Academy of Otolaryngology: Head and Neck Surgery .

"Some snore because of nasal congestion," Aouad says. "A custom nasal spray or allergy medication may help."

For more information on how to get rid of congestion in three easy steps, click here.

7) If all else fails, you can try surgery

“Surgery may be an option, but I would only recommend it as a last resort if all other options don't work,” says Aouad.

“If snoring is caused by a blockage in the upper airway, surgery such as uvulopalatopharyngoplasty (UPPP) , a procedure in which the uvula and nearby tissue are removed to open up the airway, might be considered,” he explains. "If nasal septum deviation is the cause of hoarseness, then septoplasty would be the solution ."

"Like other surgeries, these procedures have their risks, including, for example, infection and bleeding," he adds, so they are solutions that should only be considered in very serious cases.

8) Watch overweight

Following a balanced diet and regular moderate exercise are key to maintaining a healthy weight.

9) Quit smoking

Tobacco seriously damages the respiratory tract. In addition, it dries out the mucous membranes and inflames them, which tends to obstruct the passage of air. Write down some tips to quit smoking.

10) Use a humidifier

It is useful when snoring is due to obstruction of the airways by excess mucus. The dryness of the air, so typical of winter and the continuous use of heating at home, irritates the throat and makes it difficult to eliminate mucus. Adding humidity to the environment will facilitate the expulsion of mucus and help you inhale better.