Snoring can disrupt the sleep of both snorers and their partners, resulting in irritability during the day. Fortunately, snoring can be corrected with a number of natural solutions and lifestyle changes. There are many different anti-snoring products available on the market, but you should avoid over-the-counter sprays and pills until you consult a doctor. Your ear, nose and throat specialist can give you advice about how to stop snoring for good. They can also recommend solutions if your snoring is linked to sleep apnea.
People who snore should try to lose weight and exercise regularly. These will tone muscles and improve the flexibility of the throat, which will reduce snoring.
1. Sleep on your side
Changing your sleep position may be a simple solution to stopping loud snoring. Many people snore when sleeping flat on their back. This causes the flesh of their throat to relax and create vibrations, leading to noisy breathing during sleep. Some snoring problems may be related to nasal or sinus issues, such as a deviated septum or a stuffy nose. Talk to your primary doctor or an ear, nose and throat (ENT) specialist.
Living with snoring can be frustrating for everyone involved. Snoring can also be a sign of obstructive sleep apnea, which is a serious condition that requires medical treatment. Seek medical advice if you or your partner are choking or gasping for air during sleep, or have other signs of obstructive sleep apnea, such as morning headaches and daytime sleepiness.
2. Try a mouthpiece
The throat muscles can relax enough to partially block the airways, causing snoring. A mouthpiece can prevent this by applying light tension to the lower jaw and pulling the tongue forward.
Anti-snoring mouthpieces are generally comfortable and can be purchased online or at drugstores without a prescription. However, they may not fit perfectly and may feel like a foreign object in your mouth. Fortunately, some people find that wearing it regularly allows the body to adjust to the appliance.
Some snoring appliances are made of flexible plastic that conforms to the shape of your teeth and is designed to be easily removable. Others have a boil-and-bite design that allows you to make an impression that’s custom-fitted for your mouth. These devices are also relatively inexpensive and may qualify for coverage through a flexible spending account or health savings plan.
3. Change your sleeping position
Snoring is a common condition that affects nearly everyone. Occasional snoring isn’t necessarily harmful, but persistent and loud snoring can disturb others’ sleep and cause a variety of health problems like high blood pressure and heart disease.
The way you sleep may affect how much you snore. Lying on your back increases the likelihood of snoring because it causes the base of the tongue and soft palate to collapse against the back wall of the throat, creating vibrating noise.
4. Change your sleeping position
If your snoring is severe or persistent, it may be a sign of a more serious health problem. Loud snoring may indicate that you have narrowed airways or obstructive sleep apnea, which is a serious condition that requires treatment. Other symptoms, such as daytime sleepiness and irritability, gasping or choking for air during sleep, or morning headaches, might also indicate that you have this condition.
Your doctor can help you stop snoring by recommending lifestyle changes, medications, or surgical procedures. For example, losing weight may help because being overweight can contribute to snoring. Medications such as cold and allergy medicines might reduce snoring by relieving congestion, and oral appliances or surgery may make your mouth or throat stiffer and improve airflow. A continuous positive airway pressure (CPAP) machine might reduce snoring by blowing pressurized air into your nose or mouth during sleep.
5. Change your sleeping position
Loud snoring can be a warning sign for sleep apnea, which is characterized by repeated pauses in breathing and shallow breathing. This can lead to daytime tiredness, irritability, and poor health. If you have loud snoring, talk to your doctor, and he or she may recommend home remedies or surgery.
Other things that can reduce snoring include: sleeping on your side rather than your back, losing weight (if you are overweight), avoiding alcohol or sedatives before bed, and reducing allergens in the bedroom, such as dust mites and pet dander. Also, sleeping in a slightly elevated position with the help of a wedge pillow can improve airflow.
Be patient with your partner and don’t latch onto snoring as an outlet for hidden resentment. Instead, talk about your sleep habits openly and respectfully to find a solution together.