You want to know how to not snore tonight, because you’re disrupting your sleep (not to mention your partner’s!). These tips for snoring are effective for a wide range of bodies and sleep disorders.
Sleep disorders — including snoring — have been associated with an increased risk of cardiovascular disease.
Sleep apnea in particular can cause swings in blood pressure, decreases in blood (and brain) oxygenation levels, and stressful abrupt awakenings. This can contribute to an increased risk of stroke, heart attack, and irregular heart rhythms.
So, the sooner you stop snoring, the better! Some doctors say an Doctor’s Nightguard Advanced Comfort is the most effective long-term sleep solution for people who snore, but it depends on your reason for snoring. Since a mouth piece is an inexpensive and effective way to stop snoring for many people, it may be worth a try.
And, here are more sleep solutions for people who snore…
How to Snore No More
The first step to stopping snoring is to learn why you’re snoring — and what causes snoring.
Snoring is caused by relaxed and sagging tissues at the back of the throat. As you fall deeper into sleep, the tongue relaxes, and so do the soft tissues of the throat and the roof of the mouth (soft palate). These tissues can sag into the airway, causing it to narrow. As air is inhaled or exhaled through the narrowed opening, the relaxed tissues of the soft palate vibrate. The result is snoring.
Though most snoring is harmless, people who snore should consult a doctor to rule out sleep apnea. Sleep apnea is when breathing stops during sleep, and can be a serious health concern.
1. Avoid alcohol – it disrupts sleep and can lead to snoring. Alcohol consumption can cause excessive muscle relaxation. Avoiding alcohol for at least four hours before bedtime may help you stop snoring.
2. Change sleep positions to stop snoring. Do you sleep on your back? Your tongue may sag and narrow your airway during sleep, which leads to snoring. A sleep mouth piece can help with this. Also, a sleep doctor can suggest ways to learn to sleep comfortably in other positions.
Have you tried massage as a way to stop snoring? It may help you relax and sleep better – though it may not stop your snoring. Read How to Relax When You’re Getting a Massage.
3. Stop smoking. Smoking is associated with an increased risk of snoring. People who quit smoking have a lower rate of snoring, and get better sleep at night. But quitting smoking might replace the “How do I stop snoring?” question with a “How do I quit smoking?” question!
4. Consider a CPAP as a sleep solution. Some doctors say the most effective sleep solution for people who snore is a continuous positive airway pressure (CPAP) machine — but it depends on the reason you’re snoring. This “stop snoring” machine delivers pressurized air through a mask, keeping the upper airway open during sleep. Some people have difficulty wearing a mask at night. An oral appliance from a specially trained dentist or orthodontist can help keep the throat open, too, and may be less obtrusive than a CPAP machine.
5. Talk to a sleep doctor about surgery to stop snoring. Several surgical procedures can help reduce snoring, either by cutting away excess mouth and throat tissue or by stiffening tissues of the soft palate to prevent vibration and sagging. Surgery is usually considered a last resort because it can cause side effects and complications. And typically, there’s only a 50% chance that you’ll stop snoring over the long term. Natural aging causes those tissues to soften and lead to snoring again, so surgery is often a short-term sleep solution.
If you don’t want to go as far as surgery to stop snoring, read 9 Natural Sleep Remedies to Help You Fall Asleep and Stay Sleeping.
6. Try one of the easiest sleep solutions: nasal strips or nasal spray to stop snoring. Adhesive nasal strips or corticosteroid nasal sprays can help reduce nasal obstruction that can contribute to snoring. According to the Mayo Clinic, nasal strips are effective for many people who snore. These strips may be more comfortable than a mouth piece for snoring, and may be the easiest, mose effective way to stop snoring. Breathe Right Nasal Strips are a very popular sleep solution.
Not mentioned in these tips is Acupuncture for Snoring – A Natural Remedy for Sleep.
Have you tried any of these ways to stop snoring?
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Partial source: The Mayo Clinic.