After experiencing many of the adverse effects of snoring, many people want to cure it quickly, but stopping snoring is a long-term process requiring patience, lifestyle changes, and a willingness to try different solutions. Here are some ways you could try.
Self-help tips to stop snoring
1.Bedtime remedies to help you stop snoring
- Change your sleeping position.
Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
- Sleep on your side instead of your back
Try attaching a tennis ball to the back of your pajamas or T-shirt[1], or putting a pillow that supports the full length of your back[2]. If you roll over onto your back, the discomfort will cause you to turn back onto your side.
- Try an anti-snoring mouth appliance
These devices, which resemble an athlete’s mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
- Clear nasal passages
If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
2.Lifestyle changes to help you stop snoring
- Lose weight
Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
- Quit smoking
If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
- Avoid alcohol, sleeping pills, and sedatives
Because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
- Be careful what you eat before bed
Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
- Exercise
That’s because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:
| Six anti-snoring throat exercises |
| 1. Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day. |
| 2. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day. |
| 3. Close your mouth and purse your lips. Hold for 30 seconds. |
| 4. With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side. |
| 5. With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down. |
| 6. For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by slack muscles. |
Medical treatment for snoring
If self-help solutions to snoring don't work well for you, pairing them with a few medical options can make a complete difference. Talk to your primary physician or an otolaryngologist (ear, nose, and throat doctor or ENT).
Your physician may recommend a medical device or surgical procedure such as:[1]
Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
Laser-assisted uvulopalatoplasty (LAUP) uses a laser to shorten the uvula (the hanging soft tissue at the back of the throat) and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.
Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.
Surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
Last but not least, snorers need to treat snoring from their own desire, and it is proven that active willingness to do it is more effective than someone urging you to do it. Try these methods, and hopefully you will stop snoring and lead a healthy life.
References:
1. https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm, Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A.
2. "Snoring Causes". Mayo Clinic. Mayo Clinic. 26 April 2015. Retrieved 15 June 2016.
