Advice on how to prevent snoring
Preschool children should sleep 10-13 hours; primary schoolers need around 9-12 hours a day of sleep, and a teenager would need 8-10 hours of sleep.
Some may not want to hear this, but snoring is a serious health problem. It’s not only annoying for the people you’re sleeping with but it also complicates your own rest.
Avoid heavy meals at night
Nose strips![]()
Avoid (sparkling) drinks
Drink a lot of water
Two liters of water a day helps your body to hydrate and avoid the presence of mucus which can be the cause of snoring. Have a bottle of water next to your bed, but make sure it’s closed to prevent you from pouring it all over yourself at night.
Putting a humidifier in your bedroom can increase the humidity of the room. When your throat is inhaling more humid air, breathing can become easier
Check your medication
Certain medications can cause the muscles in your throat to relax. As such, they can worsen snoring.
Sleeping on your side
Losing weight
Doing exercise![]()
Elevating your head in the bed
Do not smoke
Apart from the many dangerous consequences of smoking, it can be the cause of your snoring. This harmful hobby congests your pharynx and nose, complicating your breathing at night.
Salt water
If the snores are caused by congestion and mucus, you can try to clean your nostrils by rinsing them with salt water. It’s easier if you use a syringe
Rest is best
It’s important for you to respect your resting hours and give your body the sleep it needs. For adults, the recommended number of hours of sleep is 7-8 hours.
What about the little ones?
Preschool children should sleep 10-13 hours; primary schoolers need around 9-12 hours a day of sleep, and a teenager would need 8-10 hours of sleep.
Should people wake you up when you snore?
And what to do if the person next to us can’t take our snoring anymore? Should they wake us up? Some studies explain that when people wake you up or just touch you a bit, the brain starts working again and the muscles in your throat activate. It stops the snoring for a bit – until you are fast asleep again.