How To Stop Snoring In A Few Easy Steps
- ENT Institute
Why do you want to stop snoring? Is it because you wake yourself up in the middle of the night? Or because your loved ones cant sleep therefore, theyre less than enthused with you in the middle of the night? Whatever the reason, youre here because you want to learn how to stop snoring. Lucky for you, this can be achieved in a few easy steps, and a few more complicated, yet important processes.
But first, you might be wondering why its important to stop snoring, especially if you just live alone. It doesnt affect anyone, right?
Easy Ways To Stop Snoring When You Sleep With Your Mouth Open
Snorgo users have reported that their snoring has been completely cured in as little as 6-8 weeks and in this article we take you through some of the factors that cause you to sleep with your mouth open, what causes snoring in the first place and our super easy ways to help you reduce and eventually cure your snoring habit for good. Keep reading if you and those around you want to take control of enjoying a peaceful, snore free forty winks without the need for expensive medicines or wearing odd contraptions like chin guards or nose supports at bedtime.
Try Changing Your Pillows
The allergens in your pillows or your bedroom can also serve as a causative factor.
If you are perfectly fine during the day, yet suffer from breathing and snoring issues at night, then allergens might be the cause. Dust mites accumulate in your pillows which can cause allergic reactions that cause snoring. If you sleep with pets on the bed, dander from their coats might irritate your throat and airway, leading to breathing issues while you sleep.
To take good care of your pillow, put it in the dryer on the air fluff cycle every week or two. Purchasing new pillows every six months will also help. Keeping dust mites and allergens away from your bedroom will reduce any allergic reactions youre having to them.
Most people who sleep with their pets wont give it up. I know I wont. If youre having significant problems, consider placing a pet bed adjacent to yours instead of having your pets in your bed. You can also consider hypo-allergenic breeds when you adopt your next pet.
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How To Stop Sleep Snoring
To stop snoring you need to stop the vibration. Swallowing the saliva your throat produces is the best way to stop the vibrations in your throat. Swallowing usually makes snoring worse and makes you reflux, so try chewing gum instead. Glucose-rich foods. Carbohydrates fuel the appetite, which in turn boosts the production of saliva. If you have a high blood sugar level, or a change in your type or quantity of saliva, you will find it harder to stop snoring. Sugary foods, such as sweets, cakes and pastries are high in sugar and help you satisfy your hunger. Gargling with warm salt water or swallowing a spoonful of honey or maple syrup will also help. If swallowing saliva is still difficult, try drinking warm water with lemon and salt, or gargling with a spoonful of salt.
Gadgets And Devices To Stop Snoring
There are many devices and gadgets that sold online that claim to stop snoring. Some of these may work. Some of them do not. Many make claims that are not substantiated by valid science. Your best bet is to talk to your physician about snoring devices.
There is sufficient data that demonstrates that some mandibular advancing devices , also call Jaw Advancing Devices or Mandibular Splint are effective at reducing or eliminating snoring. These are similar to the devices that are used for treating sleep apnea. The FDA regulates the sale of these devices in the United States. If considering one of these devices in the U.S., it is recommended to confirm that the device is FDA listed.
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Other Easy Ways To Ease Snoring With Your Mouth Open
For the most robust approach to curing snoring with your mouth open, you may find it beneficial to try the following ways to ease your snoring alongside your regular Snorgo use. Note that none of these alone will cure your snoring but they may ease it in conjunction with a device like Snorgo that works to cure snoring for good.
Try to reduce to factors that lead to snoring by
- Sleep on your side if possible
- Treating nasal congestion
- Ruling out medical conditions that may be a specific cause to you
- Losing excess weight
What Happens When We Snore
When we sleep, we take in air through our nose and mouth as we breath and as this air moves through our airways, the movement of air causes the relaxed tissue in the throat and nasal passages to vibrate . Its these vibrations that result in the snoring sound that everyone sharing a bed with a disruptive snorer wants to cure!
People with particularly loud or prolonged snoring are likely to have
- Excess relaxed tissue in their airways
- Narrower airways
- Longer airways that are particularly prone to collapsing
All of these factors can be exacerbated by sleeping with your mouth open so when trying to stop snoring with your mouth open, we have to find ways to reduce these factors coming into play which we can do by training the muscles around the area with Snorgo.
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How Can I Stop
There are many different things you can try to stop storing. Avoiding alcohol close to bedtime, sleeping on your side, treating allergies, losing weight and increasing exercise can help. Nasal strips or other devices to keep your mouth open or tongue positioned properly while youre asleep may help. In specific cases, surgery may be required.
If your snoring is caused by sleep apnoea, you may need a device that blows air into your nose or mouth while youre sleeping. Continuous positive airway pressure is the most effective treatment for obstructive sleep apnoea. It involves a pump connected to a mask that you wear at night to keep your airways open. There are different masks that can cover your nose, mouth, or nose and mouth. The Australian Sleep Foundation has more information about CPAP.
If your child snores because they have enlarged tonsils, your doctor may suggest surgery to remove their adenoids and tonsils.
Medical Snoring Treatments Include Appliances And Surgery
If your snoring is accompanied by obstructive , your doctor may prescribe a medical snoring treatment to help resolve the condition. A common medical snoring treatment is an oral appliance, which is a dental mouthpiece that positions your jaw, tongue and palate to promote optimal airflow.
Another effective medical snoring treatment is a continuous positive airway pressure machine. With a CPAP, you place a mask over your nose or mouth during sleep. The machine pumps pressurized air into your airway to keep it open. While this can be an effective treatment to stop snoring, many people find it hard to adjust to the machine.
If your snoring and obstructive sleep apnea is severe, your doctor may recommend upper airway surgery to open the airway and keep it from constricting. There are several of these procedures, including uvulopalatopharyngoplasty , maxillomandibular advancement , radiofrequency tissue ablation, and hypoglossal nerve stimulation.
It may take a while to find the snoring solution that works for you. Talk with your doctor about your treatment options so you can find relief and enjoy the many benefits of a good nights sleep.
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Maintain A Healthy Weight
If you are overweight, you may carry excess fat around the neck, which can affect your airways, Walker says. The more tissue around the airway, the more difficult it is for the airway to stay open at night.
Some studies suggest weight loss can help improve snoring, but more research is needed. For example, a 2013 study found snoring was more prevalent among obese and pre-obese indivduals compared to those with a normal body mass index . The researchers concluded that weight loss may be an appropriate strategy for managing snoring in people with a BMI greater than 25.
Clear Out Your Nasal Passages:
Blocked nasal passages are one of the most common causes of snoring. Sometimes theyre only blocked for a few days because of a cold, but some of us get bunged up more easily. Having a steamy shower before bed can help to open them up. Its also a good idea to blow your nose or use a nasal spray before you go to sleep. If your nose often feels blocked at night, but not during the day, then it could be a sign youre reacting to allergens in the bedroom. Make sure youre dusting and hovering regularly, keep pets out of the bedroom, and replace your bedding with hypoallergenic versions.
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What To Think About
Many products claim to cure snoring. Some of them may provide some help, but others may be of no value or may be harmful. Even if a product helps reduce your snoring, it is important to see a doctor, because snoring is the main symptom of sleep apnea, a potentially serious condition. For more information, see the topic Sleep Apnea.
When To See A Doctor
For some, snoring may not cause any negative effects and you can continue learning about how to stop snoring with lifestyle modifications. However, those who snore may have an underlying condition such as sleep apnea. You should see a physician in the following circumstances:
- You feel sleepy or tired during the day
- Your snoring is affecting your relationship or the sleep of your partner
- You wake up gasping during the night
- Your partner reports that you stop breathing during the night
To make a diagnosis, your physician will review your medical history, your signs and symptoms, and perform a physical examination. Additional testing that may be ordered to help confirm a diagnosis includes an x-ray, CT scan, or MRI to assess the structure of your airway.
If you are diagnosed with sleep apnea, common treatments include the following:
- Continuous positive airway pressure
- Oral appliances
- Traditional or laser surgery
- Radiofrequency tissue ablation
If you or a loved one is affected by snoring, an appointment should be scheduled with an ear, nose and throat specialist to develop an individualized plan for treatment.
UC Irvine Department of Head & Neck Surgery
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Surgeries For Reducing Snoring And Treating Obstructive Sleep Apnea Are:
Pillar procedure is a minor surgery in which small polyester rods are surgically implanted into the soft upper palate of your mouth to treat snoring and less severe cases of sleep apnea. The size of implants is about 18 millimeters long and 1.5 millimeters in diameter. The palate stiffens by gradual healing of the tissue around these implants which helps in keeping the tissue more rigid and less likely to vibrate and cause snoring.
Laser-assisted uvulopalatoplasty is a procedure which uses a laser to shorten the uvula and to make small cuts in the soft palate either side. Vibrations are prevented by the stiffened surrounding tissues that trigger snoring as the cuts get healed.
Uvulopalatopharyngoplasty a surgical procedure done under local anesthesia that involves removing some the soft tissues in the back and top of the throat to keep airway more open. This includes the uvula, which hangs at the throats opening, as well as some of the throat walls and palate.This surgery can cause long-term side effects like problems swallowing, voice changes, or the permanent feeling of something in your throat .
Maxillomandibular advancement is an extensive surgical procedure that moves the upper and lower jaws forward to open your airway by reducing the chance of obstruction and make snoring less likely.
- Somnoplasty is performed under local anesthesia which uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring.
Stop Snoring Devices Like My Snoring Solution
Anti-snoring devices are readily available over the counter with new variations showing up all the time. Finding the perfect solution for snoring is a daunting task for many individuals. Unfortunately, many anti-snoring appliances are available without any research or scientific support some of them work by keeping you awake when you want to sleep.
There are various proven techniques for stopping you from snoring, but they require patience, willingness, and lifestyle changes that youll have to commit to making if you are to be successful.
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Listen To Music Or White Noise
A white noise machine generates a steady consistent noise thats soothing to listen to. If it works right, youll be lulled into sleep.
Some white noise machines offer options, too. You can choose to listen to the sound of ocean waves crashing on the sand or a waterfall.
If you dont want to invest in a separate white noise machine, download a white noise or mediation app for your smartphone and let that play instead.
Sleep Deprivation And Pent Up Resentment Rarely Breed Romance
There are many wonderful things about sharing a bed with a romantic partner the intimacy of falling asleep in each others arms and the ease with which morning sex can be seamlessly initiated, to name a few. You havent known true love, however, until youve been rudely awakened by the sound of your partners snoring, then spent the rest of the night staring down that loudly slumbering angel and hating them with every fiber of your being.
Naturally, nightly bouts of snoring-induced hatred coupled with sleep deprivation isnt exactly a recipe for a happy, healthy relationship. Snoring is a relatively minor but extremely common annoyance that can have a big impact on relationships, and its something couples deal with all the damn time.
Snoring is a common relationship complaint amongst couples who cohabitate, says Susan Winter, bestselling author and relationship expert, adding that this issue is particularly common in relationships in which one partner, usually the non-snorer, identifies as a light sleeper while their lawnmower of a bed partner slumbers heavily and blissfully undisturbed. To the light sleeper, this feels unfair, says Winter. When their hard-won sleep is interrupted by a snoring mate, anger and resentment begin to fester.
Between mens increased tendency to snore and womens penchant for light sleeping, theres a strong possibility snoring is a problem in a heterosexual bedroom near you perhaps even your own.
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How To Sleep With A Bed Partner That Snores
Your partners snoring can ruin your sleep in addition to their own! Not only are you both at a higher risk of sleep deprivation and other sleep disorders, but your relationship can suffer as well.
Nearly 25 percent of American couples sleep in separate bedrooms, with a partners snoring being a common reason why. If you enjoy sleeping next to your significant other and dont want separate bedrooms, there are other options to help you get a good nights sleep with a snoring bed partner.
One solution is to use earplugs, which are widely available at pharmacies and grocery stores.
Sound machines are another great option to drown out the noise and help you sleep through a partners snoring. These machines play unobtrusive white noise to help lull you to sleep, and many machines include a variety of calming sounds to choose from, such as rainfall, bird sounds, or ocean waves.
If you want the best of both worlds, I recommend using products like the Bose Sleepbuds II. These work with Boses Sleep app to help you fall and stay asleep by playing soothing sounds while Boses noise-masking technology dampens background noise. Ive partnered with Bose because of their commitment to creating a good nights sleep by reducing background noise and creating a peaceful environment to rest.
How Do I Stop Snoring
Sleep is something that everyone looks forward to because theres nothing more satisfying than settling in and winding down to recharge after another busy day. However, if you snore, it can really put a dampener on everything.
Snoring is a frustrating nightly occurrence that can keep your partner awake and prevent you from getting enough quality sleep, leaving you chronically sleep deprived regardless of how many hours youre in bed for. This can cause a lot of problems and health issues which is why its no surprise so many people ask: how do I stop snoring?
We have designed this page to give you all the information you need to answer this question and put an end to your snoring once and for all.
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Snoring Vs Sleep Apnea And Other Sleep Disorders
- For the latest academic research on snoring, sleep apnea, and treatments for both, visit the Medline Plus portal managed by the U.S. Library of Medicine.
- Sleep deprivation is a public health epidemic, according to the CDC. Learn more about the government research on sleep disorders in America.
- If youre concerned your snoring is actually caused by sleep apnea, review these in-depth resources on sleep apnea from the American Academy of Otolaryngology, and the National Heart, Lung, and Blood Institute.
- To be diagnosed with sleep apnea, youll need to visit a sleep clinic for an overnight sleep study. You can find a AASM-certified sleep clinic near you here.
How Do You Even Know You Snore
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? Its simple, record yourself while you sleep. 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.
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