Too Loud and Clear: How to Stop Snoring

Just about anyone who knows they snore has probably tried to stop snoring before. Not only for themselves, but for other people who wake up and lose valuable rest because of the noise. The problem is, snoring is not voluntary, it is an involuntary action—so it is not as easy as just saying “I’m going to stop snoring tonight.” If only it was. That being said, there are still different ways to treat snoring. This does not mean that everyone can stop snoring, but there are ways to treat many different of the causes that make many people snore.

The main medical cause of snoring (at least the majority of the time) is that the airway in your throat constricts (shrinks) and so your body is not getting enough air when you sleep. The snoring is your body’s way of trying to naturally compensate. There are all kinds of machines, gadgets, gimmicks, medicines, and combination of all of the above that have been touting their ability to prevent a person from snoring, with mixed results. There are some people who have touted various methods to stop snoring without the use of any other assistance. According to these people, the problem is that your tongue gets in the way of the airway, and training the tongue to stay out of the way will eliminate the snoring. There are websites and even entire books touting this method.

Another thought is that literally 99% of people who snore breathe through their mouths at night. This has led to a relatively new idea, a chin strap. The idea behind this is that if your mouth is held closed when you sleep, you will have to breathe through your nose and therefore will stop snoring. Some people say that after a certain amount of time this will train you to naturally breathe with your nose at night, others do not make any type of similar claim. The obvious problem to this is how uncomfortable it can be.

There are various more conventional methods of dealing with snoring, which include various nasal strips (to open the breathing passages) and nasal sprays. There is also a specialized pillow, designed to relax and support the neck muscles in such a way that it is also supposed to keep the airway open and therefore reduce snoring. Some studies have also found that smokers who quit sometimes top snoring as their lungs recover. There are many different options and directions, but there is probably an option out there for anyone who wants to look.

Stop Snoring And Get A Good Night’s Sleep

When most people think of snoring, they think of it as an almost humorous nuisance. But snoring can have very serious effects on the quality of your life and your health.

Snoring has several causes. A cold or other infection can make breathing difficult and cause the sound of snoring as the sleeping person struggles to draw air through blocked nasal passages and throat.

Sometimes snoring is the result of a medical condition, such as swollen tonsils and adenoids (lymphoid tissues located at the back of the throat).

Snoring can also be caused by a misshapen wall separating the nasal cavity, called a deviated nasal septum, or a growth in the cavity, called a nasal polyp, both of which cause nasal blockages.

Snoring can also occur when flabby throat muscles are drawn into the airway, particularly when muscular control is overly relaxed by alcohol, drugs, or deep sleep.

The larger the tissues in your soft palate, the more likely you are to snore while sleeping. Alcohol or sedatives taken shortly before sleep also promote snoring. These drugs cause greater relaxation of the tissues in your throat and mouth.

Not everyone who snores has sleep apnea, but people who have sleep apnea typically do snore loudly and frequently. Sleep apnea is a serious sleep disorder, and its hallmark is loud, frequent snoring linked to intermittent brief pauses in breathing while sleeping.

Even if you don’t experience these breathing pauses, snoring can still be a problem for you as well as for your bed partner. The increased breathing effort associated with snoring can impair your sleep quality and lead to many of the same health consequences as sleep apnea.

Treating chronic congestion and refraining from alcohol or sedatives before sleeping can also stop snoring. In some adults, snoring can be relieved by dental appliances that reposition the soft tissues in the mouth.

Although numerous over-the-counter nasal strips and sprays claim to relieve snoring, no scientific evidence supports those claims.

Tips for a sound night’s sleep: relax before bed and try not to worry about whether or not you will be able to sleep, avoid drinking caffeine or alcohol before bedtime as caffeine can keep you awake and alcohol can cause you to wake up during the night (try a hot milky drink instead).

Try not to nap in the afternoon or early evening, try to take some exercise in the late afternoon or early evening , but make sure you are finished at least three hours before bedtime.

Try to avoid disrupting your regular sleeping pattern (this will help your body clock to know when it’s time to sleep)

Try wearing an eyemask or earplugs to help block out noise and light which can may be affecting your sleep.

Tips To Stop Snoring

If you, or someone that you know, suffers from nighttime snoring they are likely to experience a restless night’s sleep whether or not they realize it. In addition, their family may also be suffering from loss of sleep due to the distraction.

There are many remedies available, which are said to cure snoring. However, before doing anything drastic or deciding to undergo surgery, perhaps there are some tips that may help either you or your loved one curb snoring and start to have a restful night’s sleep.

One of the most common reasons that people snore are because they sleep on their back and the fatty tissue in their throat relaxes and causes air passages to be blocked. Therefore, if the individual who suffers from snoring will try sleeping on their side, they may find some relief. One way to achieve this is by having the sufferer turn over on his/her side and place a large body pillow flat on the bed and against the subject. When he/she attempts to roll over on their back, they will find it difficult due to the presence of the pillow. In addition, there are special pillows that are designed to help those who snore.

The next tip to stop snoring is to do everything possible to avoid or correct allergy problems. Many things contribute to allergies, such as dust, cigarette smoke, pets, etc. In addition to allergies, colds and other sinus infections are known to promote snoring. Some cold and allergy medicines are available over the counter and may offer relief or, if other health problems are present, a physician should be consulted.

Obesity, another one of the most common reasons that people snore, should be corrected for many reasons. In addition to heart health and overall wellness, obesity allows the fatty tissue in the throat to relax during sleep and block the air passages of the throat. This occurrence is thought to cause snoring. Therefore, it is advisable to lose weight with the help of a supervised medical diet. While bettering your health, try to also avoid alcohol and cigarette smoke if possible because both are thought to induce snoring.

In more serious situations, where snoring cannot be corrected individually, the sufferer may decide to undergo surgery as a last resort. This may include procedures that include the removal or tonsils or the complete restructure of the mouth or jaws.

This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.

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