How to Stop Snoring
Almost everyone occasionally snores. Anything that impedes the smooth flow of air through your nose or throat, such as having a cold with a stuffy nose, can cause tissue in these areas to vibrate and produce noise. For some people, however, snoring occurs regularly or even nightly, leaving loved ones within earshot wondering how to stop snoring. Fortunately, there are a number of snoring solutions that can provide help. Lifestyle changes, devices or medical treatments may be the snoring cure for you.
Home Remedies for Snoring – Lifestyle Changes
In some cases, snoring home remedies may provide relief. These include:
Exercise can lead to weight loss, which helps reduce snoring. It also tones muscles throughout the body, including those that help keep your airway open.
Watch What and When You Eat
Avoiding large meals too close to bedtime, and also avoiding foods like dairy and soymilk in the evening, can help prevent snoring.
Avoid Sleeping Pills If Possible
Sleeping pills relax the muscles in the throat, which can allow the airway to narrow. If you take medication for sleep, talk with your doctor about possible alternatives, but don’t discontinue medication without first having that conversation.
Like sleeping pills, alcohol can cause muscle relaxation that impedes breathing. Avoiding alcohol can help minimize snoring.
Smoking irritates the tissues in your airway, which has a negative effect on airflow. Stopping smoking can reduce snoring.
Practice Anti-snoring Exercises
Research has shown that certain throat exercises can strengthen the muscles that help keep your airway open. Try the following snoring remedies:
|Sing.||Singing increases control of the throat muscles and soft palate.|
|Say the vowel names (a, e, i, o, u) out loud.||Do this for three minutes at a time a few times each day.|
|Purse your lips.||Hold this position for 30 seconds at a time.|
|Retract your tongue.||Put your tongue behind your top front teeth then pull it backward for three minutes each day.|
|Move your jaw side to side.||Open your mouth and move your jaw to the left and hold for 30 seconds. Do the same on the right side.|
|Move your uvula.||Tighten the muscle at the back of your throat that makes the “dangling thing” move. Hold for 30 seconds at a time.|
How to Prevent Snoring Using Devices
Some people who snore find they can prevent snoring using one of various snoring devices. This may include:
Membranes in the nose and throat can be irritated by dry air. A humidifier helps keep them moist.
There are pillows specially designed to properly position and support the neck muscles. Using one can help prevent snoring.
Nasal strips are placed on the outside of the nose and apply outward pressure that can help keep the nasal passages open.
Anti-snoring Mouth Appliances
These devices help support unimpeded breathing by bringing the tongue and lower jaw forward. Your dentist can create a device for you, or you can purchase a more cost-effective version that you prepare yourself.
A continuous positive airway pressure (CPAP) machine blows air into a mask you wear to produce pressure that keeps your airway open. Your doctor can tell you about this device.
Learn More About Snoring from Baptist Health
Keep learning about snoring causes, treatments and more from Baptist Health’s Sleep Center pages.