How To Prevent Snoring While Sleeping

How Can You Prevent Snoring Naturally

Note, you dont necessarily need to use special things to help prevent snoring. Monitor your sleep, figure the reason for your snoring and pick the treatment that works for you. And of course, sleep enough.

Avoid Alcohol Before Bed

Not only does alcohol increase snoring, drinking before bed can even induce obstructive sleep apnea in people who dont have the disorder. Alcohols effect on snoring and sleep is dose-related, so if you tend to drink multiple drinks, start by cutting back. If that doesnt reduce your snoring, try to stop drinking a few hours before bed or consider cutting out alcohol altogether.

How To Prevent Snoring

• 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.
• Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing.
• Few specific exercises help to strengthen the muscles in your throat by recuing snoring.
• To stop snoring while sleeping elevate the head of your bed by four inches which may help reduce your snoring by keeping your airways open.
• To stop snoring immediately, sleep on your side but not flat on your back

You May Like: How To Track Sleep On Apple Watch 3

What Causes Snoring And How To Prevent It

What prevents snoring is closely connected with what causes it. So, to get to the point gradually, lets figure what causes snoring first.

Snoring happens because of an obstruction in the nasal passage or throat. No matter how big that obstruction is, it creates a vacuum in the airways. This is what causes snoring. And how to prevent it is the first question we face.

Usually, people with throat issues, obesity or genetic problems are considered in the risk zone. Sex and age also matter: men are more likely to snore and the older you are the chances of snoring increases. So ways on how to prevent snoring in women and men may be different. Every person demands a unique approach, but therere some universal ways of snoring prevention.

What Are The Causes Of Snoring

We are going to acquaint you with some easy ways to stop snoring and snoreno more, but first, lets learn about the reasons for snoring:

Snoring is caused by the relaxation of the muscles in your soft palate , tongue, and throat. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower your airway, the more intense the vibration, the louder the snoring.

Some common causes that give rise to the problem of snoring are:

Don’t Miss: Fitbit Charge 3 Not Tracking Sleep

Will Sleeping On Your Side Prevent Snoring

As with most medical questions, the answer here is complicated. A New York Times article discussing a sleep study reported that 54% of participants were positional snorers, indicating that they only snored while laying on their backs. However, that still leaves a full 46% who also snored while sleeping in other positions, including on their sides. Does sleeping on your side prevent snoring?

For more information on how to stop snoring, visit Dr. Shukla today.

Linking The Cause Of Your Snoring To The Cure

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 .;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.

Recommended Reading: Apple Watch 2 Track Sleep

Using Devices To Help Stop Snoring

In cases of severe snoring, where lifestyle changes alone do not suffice, you should explore the use of devices that assist in uninterrupted sleep. These could be:

Oral appliances

Holding your lower jaw and tongue forward while you sleep ensures that the air passage is free of any blockage. So using an oral device that can do this will help stop snoring. You can get one of these custom-made by a dentist, or get a high-quality device from sleep experts like ResMed.

CPAP Devices

CPAP stands for continuous positive airway pressure. A CPAP device that can help you breathe easily in their sleep. It uses a hose and mask to deliver constant and steady air pressure, and prevents your airway from collapsing when you inhale. And hence its one of the most effective ways to stop snoring.

This is recommended for people with Obstructive Sleep Apnea , where blocked airway causes snoring and frequent disruption in sleep due to lack of oxygen to the brain.

Work Toward Your Healthy Weight

When youre overweight, you may have excess fatty tissue in the back of the throat that narrows the airway and makes you more likely to snore. So, if youre overweight or obese and you snore, theres a good chance that losing weight could eliminate snoring completely and permanently. Of course, weight loss takes time, so consider implementing one or more of these other strategies until you reach a healthy weight.

Read Also: Nasal Strips For Sleep Apnea

How To Stop Sleep Apnea

Sleep apnea, or obstructive sleep apnea is a long-term condition and may require lifelong treatment for people who suffer from it.

In most cases, this would mean losing weight, stopping smoking, limiting alcohol consumption and avoiding sedation and sleeping tablets, as well as sleeping on your side instead of your back.

Sleep apnea is a long-term condition and some people may require lifelong treatment for it

Occasionally, people with moderate to severe OSA may have to use a continuous positive airway pressure device, which is a small pump that provides a continuous supply of compressed air through a mask that covers the nose and/or the mouth.

Another treatment method is the mandibular advancement device which is a dental appliance similar to a gum shield. It is worn over your teeth when you are asleep and aims to hold the jaw and tongue forward to increase the space at the back of the throat.

Surgery may also be considered as a last resort in addition to soft palate implants that make part of the roof of the mouth stiffer and less likely to vibrate.

Best Pillows For Snoring

One way to combat snoring? Avoid sleeping on your back, says Khorsandi. Back sleeping is also when your partner will elbow or kick you to roll over. Sleeping on your side can be helpful for a lot of people to reduce the snoring. One way to help is a pillow that positions you properly.

Uttu Sandwich Pillow

This pillow raises your head and keeps it in place, preventing your neck and airways from relaxing.

WoodyKnows Side-Sleeping Back Pillow

Not used to sleeping on your side? This inflatable backpack pillow can break that habit, according to our experts, and get you sleeping snore-free.

Coop Home Goods Eden Adjustable Pillow

This adjustable pillow comes with extra filling that will let you find the perfect no-snore loft level.

Abco Tech Bed Wedge Pillow With Memory Foam Top

This high-rated wedge pillow has a high profile of seven inches, keeping your neck properly positioned for a snore-free night.

You May Like: Does The Garmin Vivofit 4 Track Sleep

Does Sleeping On Your Side Stop Snoring

Almost half of all adults snore . Loud and persistent snoring may be a symptom of sleep apnea, a serious sleep condition that requires medical attention. But is it true that most snoring problems can be fixed just by sleeping on your side?

First, a quick snoring primer. Snoring is the result of an obstruction of the breathing pathways during sleep. As you drift off to sleep, your mouth, tongue and throat relax. The soft tissue in your throat can relax to the point that it partially blocks your airway. As air passes through this restricted space, it causes the tissue to vibrate, producing the telltale rumble. The narrower your airway is, the more forceful the flow of air will be, which increases the vibration of the tissue and makes your snoring sound even louder.

The root causes of snoring vary from person to person. Obesity is a common underlying reason for snoring, since excess weight on the neck and chest compresses breathing pathways. Other causes include allergies and drinking alcohol before sleep . And some people are just born with an extra-thick soft palate or a low-hanging uvula that obstructs airflow to the throat.

So where does sleep position come into all of this? Sleep experts agree that sleeping on your back exacerbates snoring. That’s because when you’re asleep, your tongue, soft palate and throat muscles automatically relax. And if you’re sleeping on your back, those relaxed muscles will sag downward and back, increasing the odds of an obstructed airway.

How Can I Stop Snoring Naturally

• There are a number of small changes you can make in the bedroom to help reduce or prevent snoring:
• Elevating your head using pillows can help move your tongue and jaw forward. This opens up the airway and reduces snoring.
• Sleeping on your side instead of on your back can also help reduce snoring.
• If youve had issue with sinuses, clearing your nasal passage before sleep can help stop snoring.
• Using a humidifier while sleeping can also be helpful. Dry air can irritate nasal tissues and cause swelling. So keeping the air moist is a good way to prevent snoring

Don’t Miss: Zoloft No Appetite

Use Soft Objects To Support Your Body

If you snore because your body is misaligned while sleeping, try to use soft objects likepillows to make it more comfy. For instance, if you tend to sleep on the back of yourneck, put a pillow under your head and another one between your legs. This will keepthe airways open even when you are asleep.

Ways To Help Silence Snoring

Weight loss, lifestyle changes, and sleep positions can lead to quieter nights for those dealing with snoring or sleep apnea.

Snoring isn’t fun for anyone the rhythmic racket can keep bedmates, and even housemates, from enjoying a good night’s sleep. Besides being a nuisance, snoring may be associated with serious health conditions, like sleep apnea.

If you have sleep apnea, you may briefly stop breathing repeatedly while you sleep, because your throat muscles relax and allow your airway to become narrowed or blocked. Over time, sleep apnea can put you at higher risk of high blood pressure, stroke, and heart attack.

The Risks of Snoring

Even if you merely breathe loudly and don’t have sleep apnea, the snoring can put your health and comfort at risk, says Joanne Getsy, MD, medical director of the Drexel Sleep Center in Philadelphia.

“What we notice when we do sleep studies on people is sometimes they snore, and then you see whats called an arousal, a brief awakening in the brain, then the brain goes back to sleep, and the person snores again,” she says. Patients can become tired because of the snoring. Even without sleep apnea, snoring can lead to high blood pressure or swings in blood pressure. Its also been found to be associated with heart disease, separate from sleep apnea, Dr. Getsy continues.

Tips for Silent Slumber

If snoring is bothering you or the people around you, start making these changes to enjoy more peaceful sleep at night.

Also Check: Can Sleep Apnea Cause Dizziness

Nasal & Sinus Problem

Snoring can an indication that you have sinus or any other nasal problem. Nasal congestion, caused by swelling of tissues or blockage, narrows the nasal cavity. Partial nasal blockage can be a result of sinus, cold, flu, allergy etc.

A permanent nasal blockage occurs because of nasal polyps or a deviated septum. The former is a growth inside the nasal cavity and later is a deformed nasal wall.

While sleeping, you naturally try to breathe only through the nose. But as the cavity is narrowed now, your body automatically forces your mouth to open and breath. It develops a greater amount of negative pressure behind the soft palate and uvula. Thus greater vibration in uvula and soft palate creates the noise known as snoring.

Impact Of Snoring On Relationships How To Prevent Snoring While Sleeping

Snoring can adversely affect loving relationships with a spouse or flatmate if you share a space. It is not unusual for people to come to be irritated when they are unable to sleep; particularly when they see the person triggering them difficulty is sleeping peacefully beside them.

Pairs might start resting individually as a result of snoring, leading to an absence of affection. There is expanding bitterness, which makes the partnership worse.

Snoring is a persistent problem experienced by the snorer, but persistent sleep starvation is suffered by the non-snoring companion.

The effects of sleep deprival exceed making you boring and also bad-tempered. You experience cognitive impairment, have poor judgment as well as decision-making abilities, and also are mentally unbalanced. Diabetic issues as well as heart condition are the results of long-lasting impacts from lack of rest.

We have actually provided numerous pointers we wish will certainly be useful for resolving or lowering the trouble. Reliable interaction can alleviate a good deal of the problems that snoring causes in relationships.

Talking with each various other and also creating a plan together to resolve your snoring problem can reinforce your partnership and also assist you unwind. How To Prevent Snoring While Sleeping

Read Also: Garmin Fenix 5 Sleep Tracking

Treatment For Snoring Depends On The Cause

Talk to a doctor about the best treatment for you.

Avoid Alcohol And Smoking

Alcohol works as a sedative that affects the nervous system. It results in decreasing in resting muscle tone in the back of your tongue and throat. As a consequence, you start snoring while sleeping even if you dont snore normally. People who snore if drink alcohol four to five hour before bedtime, snore worse.

Smoking cause irritation to the tissues of your throat and nose. It results in swelling the tissues that again obstructs the way of airflow. Therefore, snoring is common with chain smokers. However, its not only the direct smoker who have the impact of smoking. Indirect smoker i.e. people surrounding the smoker are also at a risk.

Avoiding alcohol is an effective way to stop snoring naturally for alcoholics.

You May Like: Can Nac Cause Insomnia

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.