When To Talk To Your Doctor
Sometimes you cant resolve snoring by addressing it directly because its due to an underlying medical issue. People who snore in addition to other symptoms, such as gasping or choking while asleep, daytime tiredness, morning headaches, and feeling unrefreshed upon waking, might have obstructive sleep apnea.
If you believe your snoring is a symptom of obstructive sleep apnea, see a doctor. Receiving a diagnosis and treatment for this disorder can resolve or significantly reduce your snoring while relieving other symptoms.
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Lifestyle Changes To Help You Stop Snoring
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. Also talk to your doctor about any prescription medications youre taking, as some encourage a deeper level of sleep which can make snoring worse.
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.
Exercise in general can reduce snoring, even if it doesnt lead to weight loss. Thats because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
Six anti-snoring throat exercises
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:
What Foods Or Drinks May Help A Person Stop Snoring
It’s important to avoid foods that may trigger or increase snoring. For example, if you have food allergies, avoid these foods as they may cause inflammation in your mouth and throat, restricting the airway and leading to snoring. Alcohol is a relaxant, and it relaxes the muscles in the back of the throat, which can increase the blockage of the throat and make it harder for air to pass through. Foods you might try to help reduce snoring include:
- Non-dairy milk: Dairy can cause some people to have increased mucus, so plant-based milk will help avoid this problem .
- Hot tea: If you have a cold or sinus congestion that causes your snoring, hot beverages such as tea can be soothing.
- Turmeric: This spice is known for its anti-inflammatory properties.
- Fruit and vegetables: These are full of antioxidants and fiber, and can help you lose weight.
- Peppermint: Stick with the oil for anti-inflammatory benefits.
- Horseradish: It can help dry excess mucus.
- Water: Stay hydrated.
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How To Reduce Snoring
In general, snoring happens when the back of the roof of the mouth, called the soft palate, flutters and hits the back of the throat.
Being overweight, having nasal congestion, breathing through the mouth while sleeping, and using anything sedating before bed, like alcohol or medications, can increase the chances of snoring, says; Dr. Kominsky. Men are also more prone to snoring.
To reduce the risk of snoring, try to:
- Avoid alcohol and sedating medications before bedtime.
- If you have allergies, treat them. Take your allergy medication or use a nasal steroid spray to improve nasal airflow.
- Sleep;on your side.
- Raise;your mattress and pillows so the top of your head is elevated.
- Keep a healthy weight.;
If you live by yourself and dont know if you snore or not, use a recording device or your smartphone to record your nights. This can help aid your doctor in helping diagnose sleep apnea.
If all else fails, your;dentist can make;special dental devices to help separate the tissues in the back of the throat;to help reduce the snoring, he says. There also are various methods available to stiffen the soft palate, which can help reduce;the noise.
Why Soundproof Newly Constructed Walls
As mentioned above, drywall makes the construction process a lot easier, faster, and affordable; however, theres one major drawback, and thats the thinness of the material.
Since drywall is substantially thinner than plaster and lath, sound can easily travel through it. As such, during the construction is the perfect time to use soundproofing materials.
While you could certainly attempt to soundproof the walls after construction is complete, doing so while youre in the midst of building will help you avoid frustration and prevent the need for additional work down the road.
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Comparing Earplugs And Earmuffs
For me, good earmuffs , attenuate the noise better than even 33-rated earplugs.
Attenuation levels for different frequencies, starting from 125 Hz are printed on the boxes of both the muffs and the plugs. At each frequency point my earplugs seem to provide more or at least the same noise reduction as the earmuffs.
But in the real world they dont.
I suspect this is because the earmuffs seal the complete ear, not only the ear canal. The bones around the ear, the ear lobes and other soft tissue also conduct noise into the inner ear. For higher-pitched sounds, earplugs work well for me, albeit not better than earmuffs. At lower frequencies they dont stand a chance.
The problem is, for most, earmuffs are not comfortable enough to sleep with them on for 8 hours. If you are a side sleeper, you probably wont be able to fall asleep at all.
Comfortable earplugs with a high NRR are a good start when it comes to blocking out snoring. However we need something more:
Change Their Sleeping Position
Sleeping flat on your back means that your tongue is more likely to fall back and block your airway which is why you will normally hear a vibrating noise during sleep.
Sometimes with a nudge or a slight push, you will be able to make sure your partner returns to a side sleeping position and ensure their airway is more open.
For some it doesnt matter what position they lay in, the snoring will continue though.
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Bose Noise Masking Sleepbuds
Not only do our good friends at Bose make great headphones, but theyre also in the earbud business. And while their Noise Masking Sleepbuds look like headphones, they are built to cover up unwanted sounds with soothing ones to help you sleep.
TFG readers swear by these earbuds, quite literally. One shared, they prevented me from murdering my ex. Pricey, but so is jail time. While another quipped that they are a bit less drastic than divorce and they work!
If youre traveling with a roommate or partner that snores, you might want to consider a pair of these relationship-saving earplugs.
What To Expect When You Visit Your Doctor
When you notice your spots arent disappearing on their own, make an appointment to see your doctor, even if the spots arent causing discomfort. If you dont already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area.
Diagnosis may be as simple as your doctor taking a look at your throat and doing a brief physical examination. This may include asking questions about your personal health and any symptoms youve been experiencing.
Your doctor may order lab tests including blood tests and cultures. Figuring out whats responsible will help your doctor prescribe the right medication for you.
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Why Do I Snore
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.
Try Not To Sleep On Your Back
Some people toss and turn all night along, but snoring is often worse when you are sleeping on your back.; You can use pillows to prevent you from rolling onto your back.; Some people prefer wearing a T-shirt at night with a pocket sewn on the middle of the back to hold two tennis balls and make it physically uncomfortable to sleep on your back.; There are also some new wearable devices that attempt to use vibration delivered only when someone is sleeping on their back, specifically designed for people suffering from positional snoring.
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Home Remedies For Snoring: How To Stop Snoring Naturally
There are several ways to address snoring, depending on whats causing it. Some at-home remedies include:
Work toward a healthy weight
Extra weight is one of the primary causes of snoring in both children and adults, Dr. Reisman says. During sleep, fatty tissue in the neck can press on the throat, blocking the airways when the throat muscles relax. Losing weight can literally take the pressure off.
In people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy and turn down the dial on the nighttime noise.
Change your position
Try propping up the head of your bed. And snoozing on your side instead of your back may also cause less snoring.
Open your nose
Opening your nasal passages at night can help cut down on snoring. Adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. Another option is nasal dilators, which you insert into the nostrils to expand the nasal opening. Both strips and dilators are inexpensive and easy to find at the drugstore. ;
Snoring And Sleep Apnea
Snoring by itself isnt harmful. But it can be a sign of obstructive sleep apnea. This sleep disorder causes you to stop breathing for a few seconds at a time, over and over, night after night.
If you have sleep apnea, you likely wake up after a nights sleep still feeling tired. You might be drowsy during the day and have trouble concentrating at work or school. Some people nod off during the day, increasing the risk of car crashes or work-related accidents.
For people with sleep apnea, treating snoring is a matter of health. If left untreated, sleep apnea can lead to serious health problems, including:
- Heart problems, including heart failure and heart attacks.
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Dear Science: How Do I Stop Snoring
According to my partner, I snore. A lot. I’ve never been made aware of this before. Is it possible that I’ve suddenly started snoring, or just never noticed? How can I make it stop? And why doesn’t my own snoring wake me up when the slightest noise from outside has me bolting awake?;
Here’s what science has to say:
Bad news, compadre. It’s totally possible that you’ve gone your entire life snoring without realizing it ;or that it’s a habit you’ve just recently picked up. Some 90 million American adults snore, and it’s a problem that’s known to get worse with age. While just 30 percent of adults over the age of 30 produce these noises in their sleep, the prevalence jumps to 40 percent of adults just a decade older. If you still can’t believe it, try using a snore tracking app to record some evidence. The results may shock you ;Rachel was recently appalled to find that, for around five minutes every night, she sounds like she’s choking on an angry bear.
But while plenty of snoring is harmless, it can sometimes be related to sleep apnea, a condition where the airway is so obstructed that breathing actually stops during the night. If you’re snoring, you need to confirm that you aren’t actually experiencing sleep apnea.
How To Soundproof A Wall: Combat Sound
Are you building a new home or business? If so, you should really consider taking measures to soundproof your walls.
Most newly constructed walls are comprised of drywall, which is attached to foundational studs. While this method is a lot easier, faster, and cost-effective than plaster, theres one area where it falls short: soundproofing.
Drywall is thin and lightweight, and as such, soundwaves can easily travel through the material. The result: a lot of interior and exterior noise transfer.
Fortunately, there are ways that you can prevent this problem. In this guide, we provide you with an overview of how to go about soundproofing newly constructed walls, including some simple, yet effective ways that you can prevent noise penetration.
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Use Nasal Strips Or An External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.
You could also try a nasal dilator, which is a stiffened adhesive strip thats applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breath.
Try nasal strips to help reduce snoring.
What Happens When Someone Snores
Snoring isnt uncommon. Approximately 50% of adults snore on occasion, while around 25% of us are actually routine snorers. Its also more common in men. Like many health problems, snoring tends to get worse with age.2
The sound your partner produces when snoring occurs when air is restricted either through their nose or in their throat. When lying down, the muscles in their upper airway relax which creates what is known as ‘airflow turbulence’.
When air is breathed in and out, the surrounding tissue vibrates, causing that familiar shuddering sound. If the muscles relax too much, they can cause a complete blockage in the airway, which stops the breath altogether, causing them to choke or cough to clear it.
Unfortunately, these subconscious responses can lead to disruptions in their sleep patterns and overall sleep quality, not to mention yours too. If snoring continues night after night, the effects can get quite serious. You may find that your partner experiences daytime fatigue, irritability, headaches and other health problems. Additionally, the loud and repetitive sound can affect you each and every night too.
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Breathing Through Your Nose
Many people will snore when they breathe through their mouth while asleep.; Converting to breathing through the nose can just require breaking the habit of mouth breathing, but often people cannot make the change because they cannot breathe easily through their nose.; What I recommend is that people think about using an external nasal dilator like a Breathe Right® strip, especially if the sides of their nose collapse when they breathe in through their nose.;; If someone has allergies , they can also try a nasal corticosteroid spray that is now available over-the-counter.; If those do not work, it may be worth seeing a physician to determine why someone cannot breathe easily through their nose, as there are many good treatments available, depending on the cause.
What Natural Home Remedies Help A Person Stop Snoring
Once you have ruled out sleep apnea as the cause of your snoring, the next step is figuring out how to stop snoring. There are some home remedies and behavior changes that may help reduce or eliminate snoring:
When snoring is caused by obstructive sleep apnea, a CPAP is often prescribed. This machine uses air pressure to keep the airways open while you sleep so you do not stop breathing, and it is an effective non-surgical treatment for sleep apnea. There are a few variations of CPAP devices:
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