Sleep Apnea Share Tweet Insert Image Your snoring problem could be worse than you think.Research shows that most people with severe snoring cases most likely have sleep apnea, and it can happen to anyone.If you only heard about it today, sleep apnea is a type of sleeping disorder that changes the way you breathe while you sleep.It happens when your airways collapse and your body relaxes too much as you enter deep sleep – making it difficult for air to pass through your lungs. Consequently, the difficulty in breathing will also result in a decline of the oxygen supply of your entire body.It’s quite alarming, but luckily, there are plenty of cures or remedies to prevent snoring like the compression stocking and the CPAP (Continuous Positive Airway Pressure) machine.Unfortunately, anti-snoring devices can be extremely uncomfortable to wear or use, which is why we came up with these six techniques you can do to reduce snoring and wake up feeling refreshed.Contents 1. Avoid sleeping on your back Sleeping on your back will cause the muscles and soft tissues in your neck to collapse, which then blocks your airways and causes you to snore. So what’s the best sleeping position you should practice?Lay on your side. Unbalanced airways can produce the sound, while instability increases when your body faces upward. To rest comfortably and reduce noise, use pillows against your back to avoid rolling over.We know, it can be uncomfortable when you try to switch your favorite sleeping position, but it’s worth it, at least until you go to sleep, we promise. You get to breathe better, plus, whoever sleeps in the room with you can finally have a good night’s sleep. 2. Train your body to stop snoring By working out the upper airways of your lungs through breathing exercises, you can increase the control you have over airway dilation.Another way of training your body is through yoga. You needn't be weirdly twisting your arms and legs, as you only have to do three positions. Together with some breathing exercises, you can have better sleep on top of losing the snore.Through this method, you can have better breathing and control even when you sleep. 3. Don’t drink alcohol late at night Is there any other time of the day to drink alcohol other than at night? Probably, no. But if you want to get rid of your obnoxious snoring, you should really reconsider taking that last sip before you sleep.You see, alcohol functions as a depressant, and its role is to relax the muscles body and decrease the nerves. Because of this, the airways can get too relaxed, which then leads to loud breathing and snoring.If you usually have a couple of glasses of wine with dinner, try to eat and drink earlier in the evening – at least 3 hours before going to bed. 4. Watch your weight Probably the most beneficial and the quickest way to cut both your sleeping and snoring problems is to maintain an average weight through exercise. When we say average, we mean the appropriate weight median for your height and age. That way, you don’t have to lose too much, plus, it’s easier to maintain.If you have recently gained a few extra pounds, it can cause more pressure in and around the neck area, changing the internal throat diameter – making it more likely to collapse and produce the noise. 5. Keep your nasal passages open Heavy breathing keeps your nasal passages open and helps the air travel through slowly. If your nose is clogged, the air will move faster which causes loud noise.Keeping your nasal passages open can be difficult if you have chronic sinusitis, allergic rhinitis, or a sinus infection. Treating these issues can help reduce snoring and also help you have better sleep as you will be able to breathe properly.You can also rinse out your nasal passages with some salt water solution. Or, just use some nasal strips. 6. Drink plenty of water If you sleep dehydrated, the soft tissues within your nose can become sticky and produce loud sounds as you breathe. Drink as much water as your body needs to clean out the secretion and help you fall asleep faster.This is one of the easiest ways to prevent other issues that may happen to your body like weight gain, headaches, problems with digestion, and, yes, snoring. Drinking water can have a lot of benefits to your body. Final Key Points... The right amount of water you should drink is just how much your body tells you to drink. If your lips and mouth are getting dry, or you’re experiencing joint pain, and you feel lethargic, you need water. Here are some other signs that mean you’re not drinking enough water.One thing you should also consider is if you’re taking medications. Some meds could contribute to an increased amount of snoring, so you should ask your doctor about it.Overall, by improving your health and diet, you can and will get better sleep and breathe easily throughout the night. If you’re not sure if you have sleep apnea, contact your doctor to help you find solutions to help you sleep better at night. ” Robert J. Hudson ”Chief editor at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed overeater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!