Wrapping Up Our 7 Snoring Prevention Tips
If you’re suffering from snoring, you may be desperate to find some relief to get better sleep, feel more energized, and not disrupt other people. To achieve that end, we recommend exercising as many of our tips above as you can work into your lifestyle.
Get more sleep. Experiment with side sleeping. Watch your weight and alcohol consumption. Take hot showers and be sure to drink plenty of water.
All of those snoring prevention tips should make for a steep reduction in your odds of experiencing snoring and will offer you the relief you’re looking for!
If you have been diagnosed with sleep apnea, snoring and/or allergies , and it seems that your struggle could involve your sinuses or nasal passages, we suggest that you get a more personalized, in-person assessment and treatment plan. A specially trained sinus physician or ENT may be able to stop sleep disturbances, snoring problems and sleep apnea just by unblocking your sinuses!
If you happen to live in the Phoenix Metropolitan area, Sinus and Allergy Wellness Center of Scottsdale may be able to help! For over two decades, our top-rated ENT, Dr. Gergits, has been helping patients overcome their breathing conditions and ultimately lead more fulfilling lives. Let us provide the same value to you. Learn more about snoring and request your Scottsdale/Phoenix, Arizona area appointment today!
Lying On Your Side Can Help
Fact. If you sleep on your back, gravity can pull the tissues in the throat down, where they’re more likely to block your airway. Sleep on your side instead to open your throat. Certain pillows can help keep you on your side. Some people even go to bed in shirts with tennis balls sewn onto the back.
Side Effects Of Breathe Right Strips
Aside from a possible skin reaction from the adhesive used with the external nasal dilators, or injury to the skin with the removal, there are likely few risks for adverse side effects with either of these types of products.
Though nasal dilator strips may improve snoring, they do not treat sleep apnea. Using the strips to reduce symptoms may give a false sense of confidence in the effectiveness of the therapy.
Also Check: Garmin Forerunner Sleep Tracker
The Anatomy Of The Human Airway
Snoring happens naturally, mostly as a result of a compressed airway. During sleep, your throat relaxes and your tongue falls back towards your throat. Your jaw relaxes too, causeing the muscles around your airway to loosen up.
These jaw muscles and the muscles around your tongue connect to form a point. This is the area that becomes narrow and obstructs the flow of air. Some people who have more throat and nasal tissue, such as the uvula, are prone to snoring because this loose tissue tends to vibrate more.
The obstruction in the throat can be more pronounced in older people and those who are overweight. Aging causes the airway to lose tone, and excessive neck fat can put more pressure on it.
This causes your airway to become narrower and somewhat collapsed. The air that passes through your throat as you breathe is pushed through rather than flowing easily. It then also causes loose tissue within the airway to vibrate. This makes that noise that we all know as snoring.
Nasal Strips To Stop Snoring
What are nasal strips?
Nasal strips simply but are like bandaids for your nose. Nasal strips come with an adhesive bottom that will stick on the bridge of your nose.
A nasal strip is meant for external use. This means that you do not need to insert it anywhere. You simply need to stick it on the bridge of your nose.
Nasal strips are believed to keep nasal airways free to assist you in breathing better.
How do nasal strips stop snoring?
Nasal strips actually work. They are able to avoid nighttime nasal congestion
Nasal strips lift the sides of your nose, open nasal passages, and are a great external use nasal solution.
Do nasal strips actually work?
A Harvard study suggests that nasal strips fall under the anti-snoring products category. This means that using nasal strips can make you stop snoring or even reduce snoring.
How to use nasal strips?
Using a nasal strip is extremely easy. Here are three simple steps to use a nasal strip to stop snoring:
Who should use nasal strips?
Recommended Reading: Garmin Deep Sleep Accuracy
Ask Your Doc About Medications
Sleep aids and sedatives relax your muscles, making it more likely that theyll vibrate at night, causing you to snore. Many people rely on sleep aids though, so ask your doctor about it. Other medications can do the same thing and also contribute to snoring. If youre having real problems, ask your doc about how your prescriptions might be impacting your sleep and your snoring, and what you might be able to do about it.
Avoid Alcohol & Sedatives
Alcohol is a potent muscle relaxant. Both alcohol and sedatives can depress your central nervous system, relaxing the muscles of your jaw and throat. When those areas are relaxed, your tongue may relax as a result, blocking the airway. This makes you more likely to snore. It is recommended to avoid alcohol consumption four to five hours before going to bed.
Also Check: Statement In Support Of Claim For Sleep Apnea
Do Breathe Right Strips Reduce Snoring
A study of 30 snorers found that an external nasal dilator, similar to Breathe Right strips, is effective in reducing the intensity of snoring as measured by a sleep study, or polysomnogram, in 73 percent of people.
These dilators worked best if the snorers did not have another condition affecting their breathing during sleep, such as obstructive sleep apnea.
Other studies have found more mixed results in how effective these treatments can be. A comprehensive literature review found no improvement in sleep apnea and a small improvement in snoring when Breathe Right strips were used.
Treatment For Snoring Depends On The Cause
Talk to a doctor about the best treatment for you.
|Tongue partially blocking the back of your throat||a device you wear in your mouth to bring your tongue forward|
|Mouth falling open when you’re asleep||a chin strap to hold your mouth closed, or a device you wear in your mouth to make you breathe through your nose while you sleep|
|Blocked or narrow airways in your nose||special devices or strips that hold your nose open while you sleep, or sprays to reduce swelling inside your nose|
Recommended Reading: Redman Sleep Tracker
Surgery Is The Surest Way To Fix Apnea
Myth. For some people, an operation may be able to cure OSA. A good example is a child with large tonsils that block their airway. Doctors can remove the tonsils to solve the problem. Some adults can improve their symptoms with surgery to shrink or stiffen floppy tissues. But that’s not a good choice for everyone. Talk to your doctor about the pros and cons of an operation before you go that route.
Over The Counter Snoring Aids
There are several ways to treat snoring in the short term. Some suggested remedies provided by The American Academy of Otolaryngology-Head and Neck Surgery Foundation include:Nasal strips, such as Breathe RightOral appliances such as mouthguards, which can be self-fitted or fitted by a specialist.
For some people, these measures are not enough to stop snoring. If this is the case for you or your significant other, it may be a sign that theres something else wrong with either of you and should take care of itself as soon as possible so both parties can get their much needed rest at night.
Read Also: Betta Fish Sleeping A Lot
Strike Your Sleep Pose
You turn off the lights and get yourself ready to snooze. Are you on your back, side, or stomach? Though there is no strong science connecting your sleep position to things like back pain, snoring, personality, and how often you wake up during the night, here are some interesting associations that have been noted.
Medical Treatments For Snoring
Snoring products and lifestyle changes are not always enough. If you still have trouble sleeping because of snoring, it may be time to seek medical help. Various options are available here.
The most effective treatment for sleep apnea is continuous positive airway pressure . You will need to have a sleep study done and be diagnosed with sleep apnea first if your snoring is caused by sleep apnea. CPAP machines are then fitted by the sleep doctor.
You wear a sleep mask while wearing one of these devices. The tube delivers consistent air pressure, preventing snoring and sleep apnea by keeping the airways open.
In order to address specific blocks in your airway that cause snoring, a number of surgical procedures have been developed:
- Uvulopalatopharyngoplasty or UP3 removes part of the soft palate as well as the uvula from your throat. During an uvuloplasty, the uvula is removed, opening up the throat behind the soft palate.
- An enlarged tonsil or adenoids is removed during a tonsillectomy, opening up the throat. Sleep apnea or snoring assessment is one of the most common procedures for children.
Also Check: Fitbit For Sleep Apnea
How To Stop Snoring: 16 Tips To Sleep Softly
Disclaimer: This article is for informational purposes only and should not be taken as medical advice.
Weve all been there tossing and turning as your partner or roommate snores through the night.
Snoring is no small problem. In fact, data shows that 45% of adults snore occasionally, and 25% snore on a regular basis. Snoring not only can disturb any sleepers around you, but it can also point to underlying health conditions like obstructive sleep apnea.
Even though snoring is common, many people still want to know how to stop snoring. Before you accept your fate as a lifelong snorer, were here to walk you through scientifically proven ways to prevent and treat snoring, from changing your sleeping position to using a CPAP machine.
Keep reading for our best tips on how to stop snoring, so you and your sleeping partner can snooze soundly at last.
Clinically Proven 2x More Relief Than Nasal Strips
Maybe you tried the nasal strips and didnt get the results that you wanted, or you found that the adhesive caused skin irritation after a couple of nights.
You are thinking that there must be a more powerful but simple solution for do-it-yourself snore relief. Well, youre right, there is and thats what we are all about.
Max-Air Nose Cones are simply the most advanced solution engineered for breathing ease and comfort for more powerful snore relief.
They are soft like a contact lens, reusable, and clinically shown to increase breathing volume through the nasal airways by over 100%, or 200% greater relief than the nasal strips!
Make a simple change in your sleep routine to restore peaceful sleep and recover vital daily energy. Look as well rested as you feel, take the stress out of snore relief, by wearing your Max-Air Nose Cones nightly.
Also Check: Does Sleep Affect Digestion
Wash Your Pillows Often
One simple way to prevent snoring is by cleaning your pillows. Over time, your pillows collect tiny dust mites, resulting in bedroom allergies that can make your nasal passages congested. When your airway is blocked, it can worsen snoring.
To avoid letting the bed bugs bite, its a good idea to wash your pillows often. Since cleaning needs vary, be sure to learn how to wash the specific pillows you use. The extra load of laundry can help with snoring while keeping you clean.
What Is Snoring And What Causes It
Snoring is the result of a narrowing or obstruction in your airway, which causes soft tissue to vibrate and create noise. So how common is snoring? About half of men are affected by it, as well 40% women and around 10-12% children! Snorers usually dont have any other health issues on their own but snoring can indicate greater problems for those who do suffer from them so make sure you get checked out if necessary.
Being obese, drinking alcohol excessively, having a nasal condition like deviated septum or snoring during pregnancy can increase the likelihood of someones loud night breathing.
Different types of snorers have different origins, but there are several factors that contribute to the problem
Snoring is when sound vibrations occur as a result of airflow obstruction during sleep or certain disorders like obstructive sleep apnea . OSA occurs with an airway collapse and breathing pauses lasting for at least 10 seconds while sleeping on your back can worsen this condition due to gravity pulling down the tongue in addition to other risk factors such as obesity. There are three main categories: primary snorers who do not usually require further testing secondary snorters whose symptoms may indicate more serious problems requiring medical attention and those suffering from OSA which requires immediate treatment since it puts you at high risks associated with stroke and heart attack.
Recommended Reading: Fitbit Sensitive Sleep
Preventing Swollen Nasal Passages
How do you prevent swollen nasal passages? Here are a few easy prevention methods to help clear your nasal passages and keep you breathing well.
- A warm facial compress: Its a good idea to apply a warm compress to your face at least three times daily for five minutes at a time. Soak a small towel in warm water and place it over your face and between the eyes. This will help increase the circulation to your sinuses.
- Drink lots of fluids: Clean liquids are important to clear your sinuses. Drinking a glass of water every couple of hours can be beneficial, while drinking hot liquids can help moisturize your mucous membranes. Consume plenty of herbal teas, vegetable juices, and bone broths.
- Eat certain foods for sinuses: Several foods are essential for mucus drainage and to ease the pressure in your sinuses, including horseradish, onions, garlic, and cayenne pepper. Probiotic foods are also beneficial for the immune system, such as kefir, sauerkraut, kombucha, and kimchi.
- Eat flaxseed: Ground flaxseed or flaxseed oil are also key foods for reducing inflammation. You can add a tablespoon or two of grounded flaxseed or flaxseed oil to smoothies or salads every day.
Summary: Tips To Cope
Sleep can be disrupted by snoring. But it may be an indication of a more serious illness besides being annoying.
Try one of the treatment options listed above and talk to your doctor if you arent getting adequate sleep.
What to do if your partner is snoring and you cant sleep
You are most likely aware of how noise can keep you awake at night if you share your house or bedroom with someone who snores. While its ideal if your partner stops their snoring altogether, its possible the end result might be less or less loud snoring.
Work on training yourself to sleep better despite your partners snoring while your partner tries to stop it. During this period, youll be able to prevent insomnia and deprivation of sleep, or, if their snoring never goes away completely, then youll be able to sleep easier.
So, these were the top ways to stop snoring. Also, I have shared points to deal with snoring in your relationship.
Hope it helps you!
Recommended Reading: How Does Vivofit 3 Track Sleep
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.
Treatment If The Condition Gets Worse
If your snoring gets worse, talk to your doctor. You may need to be tested to see whether you have developed upper airway resistance syndrome or sleep apnea, a potentially serious sleep disorder in which you periodically stop breathing during sleep.
Your doctor may suggest continuous positive airway pressure . CPAP is the standard treatment for sleep apnea but is rarely used for snoring. For more information on CPAP, see the topic Sleep Apnea.
In extreme cases, surgery may be performed. For more information, see Surgery.
Also Check: Digestion And Sleep Problems
Cure Your Snoring Partner With Somnifix
Whether you or your partner is the snorer, you need a solution that will stop the snoring in its tracks so that you can finally get the restful night you both need to protect your body and mind.
SomniFix Mouth Strips keep the lips sealed, promoting nasal breathing and preventing mouth breathing all with a breathable, comfortable design.
Our strips are made from a hypoallergenic, gel-like material that is gentle on even the most sensitive skin. Theyre easy to apply and painless to remove.
Better yet, youll forget youre even wearing them. No matter your preferred sleeping position, youll nasal breathe into the night without a second thought.
Plainly put, all you have to do is pop a strip on before bed to get the silent, tranquil nights sleep you and your partner have been craving!