ENT Docs Reveal How to Stop Snoring-- 12 Tips!

How to Stop Snoring

We all hear about snoring. If we aren't the main contributors to this loud and annoying nighttime issue, we know somebody who is. Snoring affects nearly half of the  population and around 25% of us are daily snorers.

Besides being a disturbance to your family or partner, snoring often affects how well you sleep. It limits your sleep quality and can lead to sleep breathing problems or sleep deprivation. The great news is that certain snoring solutions can help you.

What Causes Snoring

Snoring occurs, when during sleep you can not freely push the air through your throat and nose. This causes the tissues around to vibrate, which creates the recognizable snoring noise. Those who snore also have far too much nasal and throat tissue or "loose" tissue, which are more likely to vibrate. Your tongue positioning can also interfere with smooth respiration.

If you snore frequently at night it can interrupt the quality of your rest, resulting in fatigue, anxiety and greater health complications. Also, if the snoring continues to keep your spouse awake, it can cause major relationship issues, too. Fortunately, sleeping in different rooms is not the only snoring remedy. There are several effective ways to improve sleep for you and your partner during the night and to solve the relationship issues caused by snoring.

Because people snore for various reasons, it is crucial to understand all factors causing your snoring problems. You will find the best ways to have healthier and deeper sleep when you realize why you snore.

How to Stop Snoring

There are several ways of dealing with snoring. Some of them are natural and some are medical. Medical attention is generally recommended for emergencies like situations when snoring causes sleep apnea. But before thinking about medical treatment be sure to check these natural ways on how to stop snoring.

1. Change Your Sleeping Position

Lifting your head several inches will help you breathe easier and allow your jaw and tongue to push forward. Sleeping on the back might cause blockage or narrowing of your airways. If you note that you snore when you sleep on the back it's time to change your sleeping posture. It's usually advised to sleep at your side. Habits are hard to break so the chances are that you would roll back on your back as you fall slowly into sleep.

2. Lose Weight

It will significantly reduce the number of tissues in your throat that could cause some snoring. Overweight people are twice as likely to snore as those who are not. The explanation is clear, people who are overweight bring extra fat across their necks that reduce their airways and stimulates them to snore. Lose a few pounds and you might remove your loud snoring at night. Changing your diet, doing some exercise and sleep well enough can help you lose weight.

3. Avoid Alcohol

If you regularly drink alcohol, particularly before bed, it could be the source of your snoring. Drinking alcohol a few hours before going to bed calms the muscles in your neck, triggering you to snore. Inform your doctor of your snoring problem before you take sedatives. Alcohol and sedatives weaken the nervous system and induce increased muscle relaxation, along with the tissues of your throat.

4. Practice Good Sleep Hygiene

Good sleep is essential for mental and physical health This can also boost efficiency and better quality of life. Bad sleeping habits may have a similar impact as alcohol use. Go to bed every night and also get up every morning around the same time, even on weekends. Ensure your room is dark, quiet, comfy and at a fine temperature. Remove electronic equipment from your room, such as Tv screens, mobile devices, and computers.

5. Treat chronic allergies

Allergies can decrease the oxygen circulation through your nose, forcing the breathing through your mouth.  If you have an allergic reaction, the membranes lining in your nose or throat can get inflamed. This causes a barrier in the airways once this occurs. If the barrier is present, it can cause snoring, because the air you breathe in is not easily flowing through the airways. Speak to your medical practitioner about what sort of prescribed medications will help your situation.

6. Open Nasal Passages

If your nose is obstructed or narrowed because of a cold or some other obstruction, the quickly-moving air will likely cause snoring. A hot bath will help you clear nasal pathways before going to bed. Carry a bottle of saltwater in the bathroom and clean your nose with it after taking a shower to help clear air pathways. Nasal strips can also function to extend and clear nasal passages when the issue is in your nose and not just in the soft palate.

7. Change Your Pillows

Allergens in your mattress and pillow can also cause your problems with snoring. Dust bed bugs grow in cushions and can lead to allergic reactions, which can cause snoring. Letting pets to stay on the pillow makes you breathe in the dander of pets, also another common allergen.

If you feel good during a day, but are obstructed in the evening, these factors might be the cause of your snoring problems. Place your cushions in the air fluff cycle every few weeks and wash them every several months to eliminate bed bugs and other allergens. Also, keep pets from your bedroom.

8. Stay Well Hydrated

Try to drink plenty of water as the soft palate and nose secretions are stickier when you are dehydrated. Dehydration causes mucus to develop in your nasal pathways which could cause increased snoring. As shown by a few studies, healthy women need approximately 10 cups a day and men require approximately 15 cups. Such basic methods of keeping hydrated can make a significant difference in snoring reduction.

9. Use an Oral Appliance

Oral appliances are orthodontic mouthpieces that help move your tongue, jaw, and soft palate forward to hold your air pathways open. If you decide to use a dental appliance, you must consult your dental professional to customize the appliance's function and position.

You will also be coordinating with your sleeping professional to ensure that the oral appliance works as expected. Orthodontic visits may be required for the first year at least once every few months, and then at least once a year, to test the function and evaluate your dental health. Increased salivation, sore throat, jaw pain, and facial tension may be caused by using these devices.

10. Use a CPAP (Continuous Positive Airway Pressure) Machine

This means wearing a mask across your mouth or nose when you sleep. The mask guides high-pressure air to your air pathways from a compact bedside device to hold them open while you sleep.

The CPAP machine prevents snoring and is most commonly used to prevent OSA (Obstructive Sleep Apnea) snoring. While CPAP is the most efficient and reliable treatment option for OSA, some individuals feel uncomfortable or have difficulty adjusting to the sound or feel of the device.

11. Use an Anti-Snoring Device

Many people find help by using anti-snoring devices, which reduce snoring either by keeping the tongue or moving the jaw forward. If the snoring is induced by lowering the tongue back into the neck, a snoring mouthpiece to avoid snoring is generally the right assistance. It tightens the lower jaw and pushes it forward.

On the other side, anti-snoring braces are pulled back through the opening of the mouth onto the palate and bring the palate under moderate tension. The anti-snore braces are used for mouth snoring, and also when you snore with mouth closed in any position.

Conclusion

There are plenty of things you can do to stop snoring. Avoiding alcohol before bedtime, sleeping on the side, allergy treatments, weight loss, and increased exercise may help. Nasal strips or other methods to keep your mouth open or your tongue properly positioned while you are sleeping could also help. Only exceptional cases might require surgery.

When your snoring is induced by obstructive sleep apnea, you may need an appliance that forces air into your mouth or nose during your sleep. Apart from being irritating, snoring may suggest a serious health problem. Visiting your doctor and attempting out any one of the mentioned treatment options will help you with managing your sleep.


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