How Lifestyle Changes Can Help Stop Snoring Without CPAP Machines and Devices?

How Lifestyle Changes Can Help Stop Snoring Without CPAP Machines and Devices?

Unfortunately, we all had slept next to someone who snores. Also, around 45 % of adults snore occasionally as per some studies. Snoring is usually the sound that comes from air passing through your airway when it is partially blocked. It is a little annoyance or embarrassment for a few people. For others, it can have some major health issues. Different have different reasons to snore. But worry not; trying some tips and remedies can help you stop snoring without CPAP.

What is Snoring?

When air can’t pass through your nose and throat while sleeping, it makes the surrounding tissues vibrant, which produces a snoring sound. Also, people with too much throat and nasal tissues are more prone to snoring.

If you snore regularly it can disturb your sleep and other people’s sleep also which means daytime fatigue, sleepiness, blood pressure issues, & enhanced health problems. Also, snoring can lead to relationship problems. However, there are various ways to stop snoring and have a good sleep.

6 Habits to Stop Snoring Without CPAP Machines and Devices

1.     Lose Weight

People with too much weight may have some extra tissues in the throat that leads to snoring. But losing weight can help.

2.     Change Sleep Position

Sometimes, the position in which you sleep also leads to snoring. Like when you sleep on your back, it makes the base of your tongue and soft palate collapse to the back wall of your throat. Ultimately, it causes vibrating sounds while sleeping. Doctors recommend sleeping on the side to prevent this situation.

3.     Avoid Alcohol

Alcohol and other sedatives often decrease the resting tone of the muscles in the back of your throat which makes you snore. Also, if you drink alcohol 4 to 5 hours before sleeping, it makes the situation worse.

4.     Quit Smoking

People who smoke have a higher chance of snoring during sleep. Smoking irritates the throat and nose’s membranes which block the airways.

5.     Do Mouth Exercises

Include mouth exercises in your daily routine often known as oropharyngeal exercises. These exercises have been found effective in reducing the snoring.

Usually, mouth exercise includes the repeated movement of your tongue and other parts of your mouth. It helps strengthen the muscles in your tongue, soft palate, and throat.

6.     Eat Carefully

Some research shows eating heavy meals or certain dairy food or soymilk before your bedtime can make the condition worse.

Concluding Thoughts

While CPAP is a standard treatment for snoring, it’s not the only treatment. You can consult with your doctor if it doesn’t work out for you. Also, making lifestyle changes can be an effective sleep apnea mask alternative for reducing or even stopping snoring. Few changes in your lifestyle like losing weight, sleeping on your side, avoiding alcohol before bed, and maintaining good sleep hygiene can significantly improve breathing during sleep. These simple yet impactful changes address the root causes of snoring without the need for CPAP machines or other devices. You can minimize the need for any device by including these habits in your routine, along with improving your overall health.

However, if these tips don’t work for you, consult with a doctor or you can advance treatment like AIRLIFT. It is a simple and effective alternative to traditional sleep apnea masks. It offers long-lasting solutions for people facing this problem.