Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it. To identify important patterns, it helps to keep a sleep diary or use a sleep tracking app.
If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night. There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task.
Unfortunately, many of these devices are not backed up by research, or they work by simply keeping you awake at night. There are, however, plenty of proven techniques that can help eliminate snoring. Not every remedy is right for every person, though, so putting a stop to your snoring may require patience, lifestyle changes, and a willingness to experiment with different solutions.
Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt you can sew a sock to the back of your top then put a tennis ball inside.
If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back.
After a while, sleeping on your side will become a habit and you can dispense with the tennis balls. Try an anti-snoring mouth appliance. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available. Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help. Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring. Quit smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done , it can bring quick snoring relief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
There are also specific exercises you can do to strengthen the muscles in your throat. Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:. There are medical options that could make all the difference. New advances in the treatment of snoring are developing all the time and devices are becoming more effective and comfortable.
Talk to your primary physician or an otolaryngologist ear, nose, and throat doctor or ENT. To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face. Laser-assisted uvulopalatoplasty LAUP uses a laser to shorten the uvula the hanging soft tissue at the back of the throat and to make small cuts in the soft palate either side.
As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring. Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring. Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes. Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep.
For best results, you will need to see a dentist who specializes in these devices. Surgical procedures such as Uvulopalatopharyngoplasty UPPP , Thermal Ablation Palatoplasty TAP , tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
No matter how much you love each other, snoring can put a strain on your relationship. Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy.
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Updated May 14, Written by Elise Chahine. Medically Reviewed by Dr. Abhinav Singh. Make Bedtime Adjustments Many sleepers can reduce or eliminate their snoring by making one or more simple adjustments at night.
Sleep on Your Side Your likelihood of snoring depends on what position you sleep in. Wear a Nasal Strip or Dilator Internal and external nasal dilators are geared toward improving airflow as you sleep. Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Rowley, J. Snoring in adults. Eichler Ed. Yaremchuk, K. Why and when to treat snoring. Otolaryngologic Clinics of North America, 53 3 , — Benoist, L.
Subjective effects of the sleep position trainer on snoring outcomes in position-dependent non-apneic snorers. European Archives of Oto-Rhino-Laryngology, 8 , — Cazan, D. The effect on snoring of using a pillow to change the head position.
Sleep and Breathing, 21 3 , — Gelardi, M. Internal and external nasal dilator in patients who snore: A comparison in clinical practice. Acta BioMedica, 90 2-S , 10— Lindman, R.
A review of oral devices in the treatment of habitual snoring and obstructive sleep apnoea. Swedish Dental Journal, 25 1 , 39— De Meyer, M. Use of mandibular advancement devices for the treatment of primary snoring with or without obstructive sleep apnea OSA : A systematic review.
Sleep Medicine Reviews, 56, Lazard, D. The tongue-retaining device: Efficacy and side effects in obstructive sleep apnea syndrome. Journal of Clinical Sleep Medicine, 5 5 , — Stuck, B. The diagnosis and treatment of snoring in adults. Deutsches Aerzteblatt Online, 48 , — Are you at a healthy weight? National Heart, Lung, and Blood Institute. Centers for Disease Control and Prevention. Obesity and overweight. Shukla, A. Lung India, 30 1 , 16— Centers for Disease Control. Healthy eating for a healthy weight.
Physical activity for a healthy weight. Ieto, V. Effects of oropharyngeal exercises on snoring: A randomized trial. The narrower your airway becomes, the greater the vibration and the louder the snores. Asides from being a nuisance to your friends or your partner, snoring also affects how you sleep. It reduces the quality of your sleep, could result in sleep apnea or lead to chronic sleep deprivation.
Snoring might be the cause. Good news is there are natural snoring remedies that can help. A couple of factors come into play here. One popular one is weight. Carrying excess weight around your neck and throat can cause snoring. Then there is good old biology. In general, men have narrower air passages than women and are most likely to snore. Sleeping flat on your back could also make you more susceptible to snoring.
Even the shape of your mouth or a stuffy nose from a cold could make you sound like an old engine revving up. Another very popular one is the structure of your entire nasal cavity. Deviated septums, nasal polyps and enlarged tonsils could be the cause of your snoring. How you snore could also be telling of why you snore.
If you snore with your mouth closed, you could be snoring because of a problem with your tongue. While if you snore with your mouth open, a problem with your throat could be the cause of your snoring.
Identifying why you snore is very key in figuring out how to make it stop. If you sleep with a partner, we are pretty sure you must have gotten more than a complaint or two about your snoring. But what if you sleep alone? Apps like Sleep Cycle have a great snore tracker feature. The tracker measures the sound of your snores and the effect it might have on your sleep quality. There are a couple of ways to deal with snoring.
Some medical and some natural. Medical treatment is usually recommended for extreme scenarios. Like when your snoring results in sleep apnea. But before turning to medical treatment try out these ten natural snoring home remedies that work like a charm. Try them all. One after the other until you find one that sticks.
Instead of getting stuck in an endless loop of trying different remedies, track your sleep, and keep a sleep diary. By using the snore tracker in Sleep Cycle alarm clock you can find out if you snore, identify how often, learn during what time snoring is more likely, and listen to audio bits of your own snoring. Find out more…. Does snoring cause health problems, and what are its long-term implications?
Learn all about the health impacts of snoring and steps you can take to stop. Apr 30, Snoring Maggie Schlundt. A better understanding of what causes snoring can be an important step to better sleep and health for both you and your partner. Jan 8, Snoring Franz Stewart.
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