How to Stop Snoring
What is snoring?
Snoring is a sound that is produced by vibrations of the soft palate and other tissues in your throat during sleep. It usually occurs when airway passages are constricted or blocked, preventing normal breathing patterns. Snoring can be caused by multiple factors, such as excess body weight, age, alcohol consumption, smoking, allergies, and the use of certain medications.
Snoring can also be a symptom of a more serious condition called sleep apnea, which is characterized by brief pauses in breathing during sleep. While snoring is often considered a nuisance by sleep partners or family members, it can also have negative health effects. Chronic snoring has been linked to daytime fatigue, high blood pressure, and an increased risk of cardiovascular disease.
What is the best home remedy for snoring?
There are several natural home remedies that can help reduce snoring. Here are a few examples:
- Sleeping on your side: Sleeping on your back can make snoring worse. According to sleep experts, sleeping on your left side can help ease snoring.
- Stay hydrated: Dehydration causes thicker mucus production in the nostrils, which can make breathing more difficult and lead to snoring. Drinking an adequate amount of water throughout the day helps keep respiratory passages clear.
- Lose weight: Excess weight may contribute to snoring by narrowing the airways. Losing weight can help improve airflow and decrease snoring.
- Avoid alcohol in the evening: Alcohol can relax the muscles in your throat and make snoring worse.
- Use a humidifier: Experts say that dry air can irritate the tissues in your throat and contribute to snoring. A humidifier can help keep the air moist and reduce snoring.
- Practice good sleep hygiene: To eliminate snoring, you need to establish a regular sleep routine, avoid caffeine and heavy meals before bed, and create a comfortable sleep environment.
- Use nasal strips or nasal dilators: These products can help to open up your nasal passages, making it easier to breathe through your nose and reducing snoring.
- Try tongue exercises: Certain tongue and throat exercises, such as singing or playing wind instruments, may help to strengthen the muscles in the throat and reduce snoring.
- Take a hot shower before bed: Steam from a hot shower can help to clear your airways, decreasing snoring.
- Elevate your head: Sleeping with an extra pillow or two under your head can help keep nasal passages open and stop snoring.
It’s important to note that while these remedies may be effective for some people, they may not work for everyone. If your snoring is persistent or severe, it’s a good idea to talk to a doctor.
What medical treatments stop snoring?
There are several medical treatments available to help stop snoring. The best treatment for snoring depends on the underlying cause and severity of the snoring. Some of the most common medical treatments for snoring include:
- Continuous Positive Airway Pressure (CPAP) machine: A CPAP machine is a device that delivers a constant flow of air through a mask worn over the nose or mouth. This helps keep the airway open and prevent snoring and sleep apnea.
- Mandibular Advancement Device (MAD): A MAD is a device that fits over the teeth and pushes the jaw forward, which can help you breathe better and treat snoring. Although MADs do not work for everyone.
- Palatal Implants: This is a surgical procedure in which small implants are inserted into the soft palate to stiffen it and reduce the vibration that causes snoring.
- Uvulopalatopharyngoplasty (UPPP): This is a surgical procedure that removes excess tissue from the throat and palate to widen the airway and stop snoring.
- Laser-assisted Uvulopalatoplasty (LAUP): This is a surgical procedure that uses a laser to remove excess tissue from the throat and palate, making it easier to breathe and easing snoring.
It’s important to note that these medical treatments may have side effects or risks, so it’s crucial to consult a healthcare professional to determine which treatment is suitable for you.
- Kaur, S., Baslas, V., Aggarwal, H., Kumar, P., & Chand, P. (2015). Snoring: An Annoyance or a Serious Health Problem (Obstructive Sleep Apnea)? Indian Journal of Community Medicine: Official Publication of Indian Association of Preventive & Social Medicine, 40(2), 143-144. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389504/
- 15 Easy Snoring Remedies: How to Stop Snoring and More – Healthline. https://www.healthline.com/health/snoring-remedies
- Kotecha, B., & Shneerson, J. M. (2003). Treatment options for snoring and sleep apnoea. Journal of the Royal Society of Medicine, 96(7), 343-344. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC539538/
- Stuck, B. A., & Hofauer, B. (2019). The Diagnosis and Treatment of Snoring in Adults. Deutsches Ärzteblatt International, 116(48), 817-824. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947688/
- Sleep apnea – Diagnosis and treatment – Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/sleep-apnea/diagnosis-treatment/drc-20377636
- Choi, J. H., Kim, E. J., Kim, K. W., Ju, Y. H., Park, E. H., & Lee, S. H. (2014). Palatal Implants for Persistent Snoring and Mild Obstructive Sleep Apnea After Laser-Assisted Uvulopalatoplasty. Clinical and Experimental Otorhinolaryngology, 7(1), 66-68. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3932353/