Why do people snore? For different reasons – and these six ways to stop snoring reflect six different causes of snoring.
Right now, I’m exploring Austria with my husband (we’re making our way up to the Czech Republic) – and his snoring is worse here! I don’t know if it’s because I’m suffering from jet lag or if it’s just our new sleeping surroundings…but man. Snoring can be a huge source of stress.
Here’s some wonderful info about snoring from the September issue of Mayo Clinic Health Letter. For more info, read Stop the Snoring! At Last, End Your Mate’s Nocturnal Noise.
In most cases, loud snoring doesn’t seem to be harmful to the person who is snoring – but it can be agony for his (or her) sleeping partner! Nevertheless, people who snore might seek treatment to stop snoring to reduce embarrassment and improve sleep for themselves and their bed partner.
Why People Snore
Snoring is caused by relaxed and sagging tissues. As sleep deepens, the tongue relaxes, as do the soft tissues of the throat and the roof of the mouth (soft palate). The 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, snorers should consult a doctor to rule out sleep apnea, a serious health concern where breathing stops during sleep.
6 Ways to Stop Snoring
Not listed here is acupuncture for snoring – which is a natural remedy for some people who snore.
1. Avoid alcohol: Alcohol consumption can cause excessive muscle relaxation. Avoiding alcohol for at least four hours before bedtime may help people stop snoring.
2. Relieve nasal obstruction: Adhesive nasal strips (Breathe Right or others — see the picture below) or corticosteroid nasal sprays can help reduce nasal obstruction that can contribute to snoring.
3. Change sleep positions to stop snoring: In back sleepers, the tongue can sag and narrow the airway during sleep. A doctor can suggest techniques to learn to sleep comfortably in other positions.
4. Stop smoking: Smoking is associated with an increased risk of snoring. People who stop have a lower rate of snoring.
5. Try assistive devices that stop snoring: The most effective treatment for snoring is a continuous positive airway pressure (CPAP) machine. It 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.
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For more sleep tips, read 6 Ways to Stop Snoring – From Changing Sleep Positions to Acupuncture.
6. Consider surgery: 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 considered a last resort because it can cause side effects and complications. Typically, there’s only a 50 percent chance that snoring will improve over the long term.
The Mayo Clinic mentioned nasal strips — and for many people who snore, these strips are the easiest, mose effective way to stop snoring! The Breathe Right Nasal Strips can be a great way to stop snoring.
For more tips on getting a better night’s sleep, read 9 Natural Sleep Remedies to Help You Fall Asleep and Stay Sleeping.
If you’ve had any success with these or other ways to stop snoring, please comment below!
Source: The Mayo Clinic.