Snoring Remedies - How to Stop Snoring

How to Stop Snoring? Read These Valuable Snoring Remedies

Snoring is not only an annoying problem, but can also lead to health problems. Here are some snoring prevention remedies that may help you to stop snoring.
SleepHearty Staff
Last Updated: Jun 19, 2018
sleeping man
Just about everybody snores sometimes. Sometimes even a baby will or your pet dog or cat. However, if the snoring is chronic and very loud, it can be very disturbing not only for your partner, but sometimes even for everybody at home.
This is usually caused due to the constriction of the airway. With the airway getting narrowed, it hinders smooth breathing, thus creating the sound. By finding out about the causes and the ways to stop snoring, apart from improving your sleep and health, it will also make a great difference to your relationships too.
What Causes Snoring?
Snoring is basically caused either because of abnormalities in the soft tissues of the throat or because of poor posture while sleeping. The air passages in the nose and throat usually become constricted due to too much nasal and throat tissue, which is also known as 'floppy' tissue.
Hence, the air that is inhaled and exhaled has to force its way through a narrower passage. This, as has been mentioned earlier, is what causes the snoring. The tongue's position can also hinder the smooth passage of air through the air passages.
It can either be mild, which means that it stops when the person who snores wakes up and shifts the position of his/her body, or it can be severe, meaning that the person continues snoring, irrespective of his sleeping position.

The causes and its risk factors vary. While some are within our control, others are not.
Causes That You Cannot Control
Advancing Age: With advancing age, not only does the tone of the muscles of the throat decrease, but in addition there is also narrowing of the throat passage.

Hereditary Factors: Usually physical features like a narrow throat or the other physical abnormalities that have been mentioned are inherited genetically.
Being Male: Compare to women, men have narrower nasal and throat air passages, and hence are more liable to snore.

Sinus Infections, Cold, Asthma, or Allergies: Breathing problems like these block nasal air passages, making inhalation difficult, which then causes a vacuum to be created in the throat, leading to noisy breathing.
Causes That You Can Control
Being a Smoker
Smoking
Smoking causes the muscles to relax while also creating congestion of the nasal passages and the lungs. This includes being exposed to second-hand smoke.
Being Out of Shape or Overweight
Calm fat guy doing yoga
Excessive weight results in fatty tissue accumulating in the neck, which results in the throat getting constricted. Loss in muscle tone and slack muscles are also contributory factors to snoring.
Medications and Alcohol
Alcohol
Certain medications and alcohol lead to the relaxation of the muscles in the tongue and throat, which increases the likelihood of smoking.
Sleeping Posture
sleeping
Lying flat on the back while sleeping leads to the relaxation of the throat and tongue muscles, thus blocking the air passages.
Note: The way a person snores can help in diagnosing why they snore. For example, if an individual snores with their mouth closed, the culprit could be a problem with the tongue. However, if they snore with their mouth open, it could be because of problems with the throat tissues.
How to Stop Snoring by Using Self-Cure Methods
If the snoring is a mild problem and is not associated with sleep apnea, home remedies can alleviate it. Curing your problem will lead to an improvement in the quality of life both for you and the people who live with you. Given below are some tips that will help you to prevent snoring or at least provide some relief.
Get into Shape
Senior woman in gym
One of the best remedies is shedding excess weight will help in reducing fatty tissue accumulations around the air passages. By exercising and eating healthy food, you can improve the ability of breathing easily and freely while sleeping.
Stop Smoking
Quitting smoking or reducing being exposed to second-hand smoke can go a long way to providing relief by helping with the intensity and noise.
Improve Your Sleeping Posture
woman sleeping
While sleeping on your back, the soft tissues at the base of the throat along with your tongue tend to slide backwards, thus obstructing air passages. If the problem is mild, lying on your side may be one of the best remedies.
Change the Position of Your Head
Resting
Try doing without a pillow while sleeping. Because your neck is bent when you use a pillow, it blocks the air passages. Or, you may opt for an anti snoring pillow which keeps your head at an elevated position during sleep.
A better idea is to lift your bed's head by 4 inches, which will make it easier to breathe and help your jaw and tongue to shift forward. Lift the whole head of the bed rather than using a pillow, which bends the neck thus constricting the air passage. The angle of the mattress can be changed easily by putting rolled towel under the top end of the mattress.
Avoid Sedatives, Alcohol, and Certain Foods Before Bed
If you are in the habit of drinking alcohol in the evening, it is best to try to cut it down. Alcohol relaxes the muscles, including those in the air passages, which will exacerbate the snoring. Similarly, if you take tranquilizers or sleeping pills as sleeping aids, you need to be aware that these too relax the muscles.
It is also advisable to avoid soymilk products and high-fat dairy milk products before going to bed. The reason being that these products, due to their thickness, can prevent mucus from getting drained properly. Mucus in the throat causes the same problem of obstruction of air passages, leading to snoring.
Keep Your Nasal Passages Clear
Breathing becomes difficult if you have a stuffy nose, which leads to noisy breathing. As a matter of fact, non-snorers or those who snore occasionally will find themselves snoring when they are afflicted by a cold or allergies that affect the nasal passage.
In order to clear the nasal passages, nasal decongestants or homeopathic solutions, such as nasal strips, can be used. Nasal clips and nasal braces also help in the same way. Inhalation of steam and nasal irrigation could also prove beneficial in the treatment of nasal congestion.
However, you need to avoid using antihistamines for stuffiness or allergies because these will relax the muscles of your throat, resulting in snoring.
Try a Chin Strap
Using a simple chin strap is the best way to stop snoring. It has been noticed that people breathe through their mouth while sleeping, creating the annoying sound. The specially designed U-shaped chin strap helps keep the mouth shut and promotes nasal breathing.
Throat Exercises
The easy ways to stop snoring is to do some throat exercises. One of the easiest exercise is to say the vowels out loud. Even if you do not say them loud, it is fine. Another best way is to stick out your tongue and then move it from left to right, without bending it. The best part of these exercises is that they can be performed anytime.
Medical Treatments
If the self-cure methods to stop snoring do not work, it is best to consult an otolaryngologist or an ear-nose-and-throat doctor. If you want to use a dental appliance to prevent snoring, a dentist that specializes in such devices has to be consulted.
Continuous Positive Airway Pressure, or CPAP
In order to keep the nasal air passages open while sleeping, a machine that can be kept by your bed can be used to blow pressurized air into a mask worn by you on your face.
Dental Appliances, Oral Devices, and Lower Jaw Positioners
Dental devices that often look like the mouth guards that athletes wear are helpful in keeping the air passages open by bringing the tongue or lower jaw forward while sleeping.
Most of these devices are made of acrylic, which are fitted inside the mouth. Others can be fitted around the head and chin in order to adjust the position of the lower jaw. A dentist who specializes in sleep disorders will help in fitting one of these devices for you.
Using Surgical Methods
Certain types of surgeries like adenoidectomy, tonsillectomy, Thermal Ablation Palatoplasty or TAP, and Uvulopalatopharyngoplasty or UPPP help in increasing the size of the air passages by surgically correcting abnormalities or removing tissues.
A surgeon can use a microwaving probe, also known as radiofrequency energy, laser, or scalpel to remove excess tissues, adenoids, or tonsils in the nasal passage or the throat, or to reconstruct the jaw.
The palatal implantation, also referred to as the pillar procedure, is a new surgical method that has been showing positive results as a cure for snoring. Small implants made of plastic, which are less than an inch in size, are inserted inside the soft palate with the help of an instrument akin to a syringe.
This surgical procedure is generally carried out under local anesthesia in a doctor's clinic. There is a build up of scar tissue around the vicinity of the implants, resulting in the stiffening of the soft palate's tissue, which is what helps to stop snoring. The drawback of this procedure, is the cost, and surgery is not covered by most insurance.
Consult your dentist or doctor in order to find out more about the medical treatments that are available and to make a decision about which one will be most suitable for curing your snoring problem.