In the event that you snore, don’t be ashamed as you are not alone: nearly half of adult American snore. Snoring occurs when the air flows through the throat when we breathe in during sleep. Because of this, the relaxed tissues in the throat vibrate and result in harsh, irritating sounds widely referred to as snore.

Snoring has a number of health effects such as disruption of your sleep, or that of your partner. Even if you are not bothered about it, it is a condition that needs urgent and utmost attention. In some cases, snoring can be a sign of severe health problems such as obstructive sleep apnea (blocked airways), obesity, a problem with the structure of the mouth, nose or throat and lack of sleep. Also, snoring can simply be caused by sleeping on the back or consuming alcohol when you are about to go to bed. If you snore, below are some of the ways to stop snoring problem naturally tonight:

1. Change your sleeping position.

If you sleep on your back, this may be the time to change your sleeping position. Individuals that sleep on their back are at high risk of snoring; this is because it can position your tongue towards the back of your throat, leading to blockage of airflow. The very first line of defense, as recommended by the expert is changing to your side when sleeping. Also, if you are using an adjustable mattress, you can adjust the head of your bed to raise your head and neck and allow for more comfortable airflow.

2. Reduce your weight if you are overweight.

Losing some amount of weight is one of the effective means to stop snoring. This is because it will assist in lowering the amount of tissue in the throat that might be responsible for your snoring. There are many ways to lose weight, some of which include reducing overall caloric intake; this can be achieved by eating smaller portions and healthier foods. Ensure that you engage in physical exercise on a regular basis. You can also consider consulting with a doctor or nutritionist.

3. Exercise.

As mentioned above, exercise can help you lose weight. Even if you are not overweight, taking part in regular exercise can help you sleep better and reduce snoring. This is because exercise improves muscle tone throughout your body, allowing your soft palate and throat to hold their shape while you sleep.

4. Do not take alcohol before bedtime.

Although alcohol can make you sleepy and induce sleep, it also reduces the quality of sleep and often prematurely wakes you up with the need to urinate or interrupt your sleep cycle. It's known to be a bad idea to drink before bedtime, but it's a terrible idea for snorers. If you snore, it is advisable to avoid drinking alcohol before going to bed because it relaxes the throat muscles and causes snoring.

5. Use nasal strips or an external nasal dilator.

The space in the nasal passage can be increased by placing a Stick-on nasal strip on the bridge of the nose. This does not only make your breathing more effective but also reduce or get rid of your snoring. The nasal dilator can also be used. This is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. It has a lot of benefits such as decrease airflow resistance thereby making it easier to breathe.

6. Make use of an oral appliance.

Dental mouthpieces, which are also referred to as "oral appliances," can help maintain open airways, facilitating breathing; this prevents snoring. Get in touch with your doctor to get one of these devices.

7. Avoid taking a sedative before going to bed.

If you are snoring and taking sedatives, consult your doctor about options. Stopping the sedative before going to bed can reduce snoring.