Find the Best Snoring Remedies Right Here

This is an area that we all have some familiarity with in some way. Whether it is being woken up at night by our snoring partner or being told we are the perpetrators ourselves, snoring affects our sleep in some way during our lifetime.

However, a little known fact is that snoring can be symptoms of additional sleep disorders and there are a lot of simple little techniques we can all use to rate the seriousness of our condition.

Not all causes of snoring is the same, so symptoms as well as potential solutions may differ. It is crucial that your partner or a trusted friend be there to help in the process. If this is not possible and you are a single person being affected by your snoring then use technology and record yourself with a camcorder.

Common Causes of Snoring:

• Snoring can be a result of too much throat and nasal tissue, the vibration of this tissue results in the sound of snoring.
• The position of your tongue can also hinder breathing leading to snoring.
• Poor sleep posture or abnormalities of the soft tissue in your throat.

Cure your Snoring as early as tonight!

Other Causes of Snoring include:

• Your Age: As you reach middle age and beyond, your throat becomes narrower and the muscle tone in your throat decreases.
• Physique: Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes (which contribute to snoring) can be hereditary.
• Nasal and sinus problems: Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Weight: Fatty tissue and low muscle tone contribute to snoring.
• Alcohol, smoking, and medications: Alcohol intake, smoking (or second-hand smoke), and certain medications, increase muscle relaxation leading to more snoring.
• Posture: Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
• Sleep Apnea: This condition can range from mild to life-threatening and snoring could be a clear sign. Visit our related article on sleep apnea for more information on this topic.

Diagnosing your Snoring:

• Start a sleep journal. We have mentioned this tool before in other areas such as insomnia and your sleep routine and here again we see the importance of data driven solutions. Monitoring the snoring will help diagnose why you snore and how to stop it. Get your partner or a family member to assist you in this strategy.

• Closed-mouth snoring may indicate a problem with the tongue.

• Open-mouth snoring may be related to the tissues in your throat.

• Snoring when sleeping on back is probably mild – improved sleep habits and lifestyle changes may be effective cures.

• Snoring in all sleep positions can mean snoring is more severe and may require a more comprehensive treatment.

Potential Solutions:

• Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease snoring.

• Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

• Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.

• Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can promote better sleep and therefore minimize snoring.

• Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.

• Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. (Tip: go pillow-free or try a specially designed pillow to make sure your neck muscles are not crimped).

Reduce snoring by avoiding the following substances

Research shows that consumption of certain foods and medicines right before bedtime can make snoring worse. Placing a household ban on the following snore-hazards right before bedtime can make for quieter nights.

• Large meals
• Dairy products
• Soymilk
• Alcohol
• Sleeping pills and other relaxants
• Antihistamines
• Caffeine

Throat exercises to stop snoring

Done 30 minutes a day, throat exercises can be a cost-effective snore-reducer for people with mild to moderate sleep apnea. 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.

Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do every few days.

• Repeat each vowel (a-e-i-o-u) out loud for three minutes throughout day.
• Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day
• Close your mouth and purse your lips. Hold for 30 seconds.
• With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side
• With 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.

Alternative remedies for snoring

• Singing – Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
• Playing the didgeridoo – Thinking of taking up a new instrument? Studies show that learning to play a didgeridoo can strengthen the soft palate and throat, reducing snoring.

Medical cures and treatments for snoring

If the self-helps aren’t silencing your noisy bedroom, don’t abandon hope. Medical treatments could make all the difference. Luckily, advances are being made all the time and devices are becoming more effective and more comfortable. So even if your doctor recommended something in the past that was uncomfortable or didn’t work, that doesn’t mean the same will be true now.

Medical remedies for snoring

When your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing
in these devices.

• 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.
• Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
• Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
• New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.

When to see a doctor

Some snoring indicates a serious warning sign. Call your doctor if your sleep partner shows any of the following red flags.

• Snores loudly and heavily and is tired during the day
• Stops breathing, gasps, or chokes during sleep
• Falls asleep at inappropriate times, such as during a conversation or a meal