You may be wondering how to stop snoring if you or your
partner snores frequently or infrequently. You're not the only one who feels
this way. 44 percent of men and 28 percent of women between the ages of 30 and
60 snore1 on a regular basis. Around half of all people over the age of 60
snores on a regular basis.
Snoring is the sound made by air passing through a partially
blocked airway. You snore because the tissues at the top of your airway rub
against each other and vibrate. Almost every adult snores on occasion.
Snoring is a source of embarrassment and annoyance for the
majority of people. Snoring, on the other hand, can be bothersome to some
people or signal a health problem. Snoring can be caused by a variety of
factors. You can learn how to stop snoring while sleeping and determine if you
need to see a doctor about your snoring by trying a variety of tips.
Adjust
your bedtime
Many snorers can have their snoring reduced or eliminated by
making one or more simple changes at night.
Side
Sleeping
The position in which you sleep affects your chances of snoring. When sleeping on your back, also known as the supine position, people are more likely to snore. People who sleep on their sides5, also known as a lateral position, snore less than those who sleep on their backs. People who turn their heads to the side snore less.
If you snore and sleep on your back, try sleeping on your
side instead. Consider strategically using pillows to provide comfort while
keeping your body and head in a side position if you're having trouble
retraining your sleep position habits.
Use a
nasal strip or dilator if you have trouble breathing.
Nasal dilators, both internal and external, are used to
increase airflow while sleeping. As a result, snoring might be reduced. These
small devices can be purchased for a low price over-the-counter online or in
most drug stores.
Nasal dilators are small, flexible strips that use tension
to open the nasal passages in both types of nasal dilators. A nasal strip, also
known as an external dilator, is a piece of adhesive that adheres to the
outside of the nose. It pulls outward as it tries to keep its shape, lifting
the skin on the nose and opening the nasal passages. An internal nasal dilator
works in the same way as an external nasal dilator but from the inside. It
pushes outward rather than pulling on the outside of the nose. Both types of
dilators have been shown to reduce snoring in studies, but internal dilators
are more effective.
Use a
mouthpiece that prevents snoring.
Snoring can be controlled with a variety of dental devices7. Because they are larger and stay in the mouth all night, anti-snoring mouthpieces take a little longer to adjust to than nasal strips. Anti-snoring mouthpieces are a type of mouthguard that can be purchased over-the-counter.
A common type of anti-snoring mouthpiece is mandibular advancement
devices or MADs. These mouthguards are custom-made to fit your teeth and then
adjusted to move your lower jaw forward. Snoring can be reduced with this minor
jaw realignment.
Another type of anti-snoring mouthpiece is a tongue
retaining device or tongue stabilizing device, also known as a TRD or TSD. This
mouthpiece, like the MAD, fits between the teeth. It holds the tongue in place
rather than adjusting the lower jaw. Suction is used in a small part of the
mouthpiece to keep the tongue from falling back into the throat. A tongue
retaining device reduced snoring intensity by 68 percent in one study.
Anti-snoring dental devices can help people with mild to
moderate obstructive sleep apnea as well as snoring. However, sleepers should
not self-diagnose or treat sleep apnea. Only use a dental device for sleep
apnea with your doctor's permission.
Lifestyle Changes
Even if they sleep on their side and use a nasal dilator or
anti-snoring mouthpiece, some people still snore. If this describes you, it may
be time to make more significant lifestyle changes.
Weight
reduction
One of the first and most important treatments for snoring, according to experts, is to lose weight. Naturally, this advice is only for overweight or obese people. Based on your height, weight, and waistline, the National Heart, Lung, and Blood Institute offers an easy-to-follow chart to help you determine if you're at a healthy weight.
Consider losing weight if you're one of the nearly 74
percent of Americans who are overweight or obese. Obesity increases the risk of
snoring and sleep apnea. Weight loss reduces both snoring and symptoms of
obstructive sleep apnea in people with a high BMI, according to research.
Make sure you're losing weight in a healthy way. Crash diets
are rarely effective in the long run and can be dangerous. Instead, follow the
Centers for Disease Control and Prevention's recommendations for eating a
healthy diet14 and incorporating physical activity15 into your life.
Try out
some mouth exercises.
Consider mouth exercises in addition to general exercise to
help you stop snoring. These exercises are known as oropharyngeal exercises in
the medical community, and they've been shown to effectively reduce snoring.
Mouth exercises entail moving your tongue and other parts of
your mouth repeatedly in order to strengthen the muscles in your tongue, soft
palate, and throat. Three months of mouth exercises reduced snoring by 59
percent in one study.
Stop
Smoking
Snoring is linked to cigarette smoking. On the other hand, quitting smoking can help you stop snoring. Additionally, children of smokers snore more. If you smoke and notice your children snoring, quitting smoking may be able to help them stop snoring as well.
Furthermore, snoring is one of the more minor side
effects of smoking. Cigarettes are responsible for nearly one-third of coronary
heart disease deaths and 90% of lung cancer cases in the United States, as well
as depriving smokers of an average of 10 years of life.
Before
going to bed, stay away from alcohol.
Not only does drinking before bed increase snoring, but it
can also cause obstructive sleep apnea in people who don't have it. Because the
effect of alcohol on snoring and sleep is dose-dependent, start by reducing
your alcohol consumption. If that doesn't work, try cutting out alcohol or
stopping drinking a few hours before bed.
Take
into account surgical options.
Snoring can be caused by physical problems that medical
professionals can treat with surgery. Although surgery should be considered a
last resort, there are a few procedures that have been shown to help with
snoring. The only way to find out if surgery is right for you is to see a
doctor.
When
Should You Consulting the Doctor
When snoring is caused by an underlying medical problem, you
may not be able to resolve it by addressing it directly. People with
obstructive sleep apnea23 may snore as well as experience other symptoms such
as gasping or choking while sleeping, daytime tiredness, morning headaches, and
a lack of energy upon waking.
Consult a doctor if you suspect snoring is a sign of
obstructive sleep apnea. Snoring can be resolved or significantly reduced with
a diagnosis and treatment for this disorder, as well as other symptoms.
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