Curing Snoring Is Possible But You Have To Change Something
One thing that a lot of people do not realize is that you generally need to change something to stop snoring. Unfortunately, this is not usually a problem that you can solve quickly or easily .
So if you are going to try to fix your snoring problem, you are going to have to take action. And sometimes, this is the hardest part. You generally need to either change your habits, or at least make long-term changes to how you approach your snoring problem to see results and this can be difficult if you are not motivated.
If you cannot get your partner on-board with such changes, then you might not have as much luck solving the problem. So having a real, honest conversation about how the snoring is affecting you could make all the difference.
With that being said, here are some possible options that you could explore for actually solving the problem.
Of course, you can also buy and use a stop-snoring device of some type which can certainly be helpful, depending on the problem and on what type of device you actually get.
What Are The Complications Of Snoring
]Snoring can affect your sleep, leaving you dragging the next day. Sleep apnea can be a dangerous condition. In sleep apnea, you stop breathing for at least 10 seconds per episode and experience on average more than 5 episodes per hour at night. Sleep apnea and inadequate sleep can make it difficult for you to think clearly and complete daily responsibilities. If you have sleep apnea that goes untreated, long-term complications can include an enlarged heart and high blood pressure.
Listen To A White Noise Machine
There are many different white noise machines on the market. Our hearing still works when we are asleep so any tiny sound, or movement, let alone snoring noises are likely to make you stir.
The only problem is that you have to train yourself to sleep with noise, this isnt always easy. And your partner may not appreciate the fact that they have to listen to the noise too.
These machines are a lot pricier than the foam earplugs and although they might be the answer, it can be a costly way to test the waters.
There are apps on your phone that can play white noise so it may be worth trying something like that first before taking the plunge.
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Stay Away From Alcohol Before Bed
Alcohol relaxes the throat muscles causing snoring. This means you will have less control over your throat muscles and tongue. As a result, the throat muscles will vibrate more when you breathe in and out. More the vibration, the louder you will snore. Avoid alcohol consumption in the hours leading up to bedtime.
Sleep In Another Room
Sometimes it may be necessary to take relatively drastic action.
To make sure you get some good quality shut-eye the only possible solution is to remove yourself and sleep in a completely different room.
Unfortunately, not everyone can do this if there isnt a spare room available, or a comfy couch to escape to, and it isnt ideal if you are in a loving relationship.
It isnt a great long-term solution but something to think about doing on occasion.
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How To Fix Loud Snoring
Loud snoring can be a huge problem.
Actually, all snoring is a problem but loud snoring tends to disrupt other peoples sleep as well, not just the sufferers own.
In fact, did you know that snoring, in some cases, can even hurt your sleeping partner just as much as it hurts you?
Yep. And in such cases, your sleeping partner may very well grow tired of the situation .
So, is there a way to fix loud snoring? Is there actually a way to stop this problem from impacting your ability to share a space with your partner? Is there a way to keep your partners snoring from completely disrupting your quality of rest?
These are all very relevant questions, and in this post, we are going to attempt to answer them.
Obtaining Older How Do I Stop Snoring So Loud
Age can influence sleep routines. You could have a harder time dropping asleep and it may not really feel as soothing as it made use of to.
You may snore due to the relaxation of your tongue and throat muscle mass with age. Snoring is an outcome of them kicking back and blocking your respiratory tract.
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Tape A Tennis Ball To Their Pyjamas
This is probably one of the oldest tried and tested methods, so youve probably heard of this one. But can it work?
The idea is that snorers are at their worst when sleeping on their backs and this would stop them from rolling over, all well and good if they wear pyjamas to bed though.
It may seem unfair to simply move the lack of sleep problem from one partner to the other, but it is a cheap option and worth trying at least once.
Obtain A Better Evenings Sleep
Whenever you are extremely exhausted, you may snore much more.
Snoring can interfere with rest, producing a ferocious cycle that can make it challenging to sleep well if it is a frequent event. By interrupting the cycle, you can stop snoring.
Resting at a sensible hr and obtaining lots of rest will reduce snoring.
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Correct Structural Problems In Your Nose
Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor.
How To Block Out Snoring Noise
In my previous post, I explored how day-time noise impairs our cognitive performance and what we can do about it. But there is another big elephant in the room our night-time sleep. Sleep or the lack of it has a big impact on our ability to perform at our best, both physically and mentally.
Less or disrupted slow-wave sleep, for example, entails poor memory and poor wound healing.
Among the worst offenders interrupting our night-time sleep is the all too familiar sound of SNORING. Snoring can be loud very loud indeed. A loud snorer can reach more than 90 decibels of peak sound pressure level. That is about as loud as a lawn mower.
Intrigued by the capabilities of some of the newer devices to block out noise and sophisticated white noise apps, I decided to run an experiment to answer this question: What is the best way to block out snoring noise?
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Creating Your Personal Snoring Masking Sound Is Best
Everybodys snoring sounds different. If you can tweak your white noise to drown out your snoring offender, you can play it at a lower volume.
This is important because high-volume white noise can also interfere with your sleep. Besides, any sound that is too loud can damage your hearing.
Ideally you want to create your personal masking sound by changing different frequency points until the white noise optimally masks the snoring.
The myNoise app and website provide this kind of function. The app also offers an automatic calibration function: It can listen to the snoring via the iPhone/iPads internal microphone and automatically create a frequency curve.
If you are not yet satisfied, tweak the different frequencies until the white noise optimally masks the snoring sound. You can also create a mix of different sounds, such as rain with added pink noise, and again change the frequencies to mask the snoring.
On a PC, MAC, and some Android devices you can use myNoise from the website. Your browser downloads the sound generator, so you are not streaming the sound via the Internet.
If that doesnt do it, Chroma Doze is an Android white noise app with a built-in equalizer, allowing for very fine-grained adjustments of the masking sound. It doesnt offer multiple sounds as Tmsoft does, but it might help you out with snore masking. It also doesnt have a timer function, so you need to install a sleep timer app or let it run continuously while you are sleeping.
How Can You Tell If You Snore
If you share a bed with someone, you probably have a pretty good idea whether you snore or not. If you’re a solo sleeper, though, you can look out for signs like waking up with dry mouth or a sore throat, or having trouble concentrating during the day .
These don’t always mean you’re a snorer, though. The simplest way to tell for sure if you snoreand to determine just how severe your snoring isis with an app like SnoreLab, which measures the duration and intensity of your snoring and offers suggestions on how to combat it.
If you’re regularly in “loud” or “epic” territory, or if you ever wake up gasping for air, you should consult with your doctor ASAP to see if you have sleep apnea. Otherwise, you may be able to reduce or even stop your snoring at home using the following tips.
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Simple Changes Can Help To Turn Down The Volume
If your wife or sleep partner often seems bleary-eyed and resentful in the morning, you may be one of the millions of adults who snore habituallya condition that affects twice as many men as women. Snoring occurs when your upper airways narrow too much, causing turbulent airflow. This, in turn, makes the surrounding tissues vibrate, producing noise.
“Snoring is a sign that there is a really narrowed space,” says Dr. Sanjay Patel, a sleep disorder specialist at Harvard-affiliated Beth Israel Deaconess Medical Center. “That happens either in your nasal passages or in the back of your throat.” Some men are snorers because they have excess throat and nasal tissue. Others have floppy tissue that’s more likely to vibrate. The tongue can also get in the way of smooth breathing.
Once the source of the snoring is identified, you can take appropriate steps to dampen the nightly din. These include not drinking alcohol at night, changing sleep position, avoiding snore-inducing medications, and addressing causes of nasal congestion.
Playing White Noise Through The Bose Qc35 Noise Cancelling Headphones Was The Most Effective Solution Of Them All
The headphones cancelled out the lower-pitched parts of the snoring, and I could effectively mask the remainder by playing the masking sound at a moderate volume.
Combined with earplugs underneath, they were the only solution that comfortably blocked the loudest snorer with white noise played at a moderate volume. Also, I find the Bose QC35 comfortable to wear for long periods of time.
The downsides: You have to be a back sleeper, which I usually am not anymore. And costing several hundred dollars, the QC35 are a very expensive solution. I had cheaper noise cancelling earbuds in the past. They are now broken, but they wouldnt have stood a chance. I suspect if you want to go down that road, it wont come much cheaper than the Bose.
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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:
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.
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Ruling Out More Serious Causes
Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesnt interfere with the quality of your sleep as much as sleep apnea, so if youre suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:
- You snore loudly and heavily and are tired during the day.
- You stop breathing, gasp, or choke during sleep.
- You fall asleep at inappropriate times, such as during a conversation or a meal.
Why Is It So Difficult To Block Out Snoring Noise
The main problem is that snoring can get really loud.
In 2009, Jenny Chapman, a retired UK bank employee, took part in a snoring boot camp to find a remedy for her loud snoring.
Snoring at a record 111 decibels, she was by far the loudest of all participants. She snored as loud as a jet plane. As you can imagine, many news outlets reported on the record-snoring grandma.
Very few people make that much noise at night.
But even a moderately loud snorers Chrrrrrr comes in at 50 dB, with peaks reaching up to 77 dB.
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Body Weight And Snoring
Snoring is on the same spectrum of sleep disordered breathing as sleep apnea. While most people who have obstructive sleep apnea snore, most people who snore do not have sleep apnea. There is correlation between body weight, snoring and sleep apnea. In general, snoring and sleep apnea are associated with excess body weight. As BMI increases, there is increased association with decreased airway diameter. The decrease in airway diameter increased the turbulence and airway resistance that is associated with the snore noise.
So, one way to reduce the risk of snoring and sleep apnea is to normalize body weight if overweight. By normalizing weight, airway diameter is improved, which reduces airway resistance and snoring. A normal-weight person will not likely improve snoring if weight is decreased.
Medical Treatment For Snoring
If youve tried self-help solutions for snoring without success, dont give up hope. There are medical options that could make all the difference. New advances in the treatment of snoring are developing all the time and devices are becoming more effective and comfortable.
Talk to your primary physician or an otolaryngologist . Even if they recommend something that was uncomfortable or didnt work in the past, that doesnt mean the same will be true now.
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Can Snoring Be Prevented
Preparations before bedtime and a few changes to your sleep style can help prevent or reduce snoring. Try these tips:
- Use nasal strips that allow more air into the nostrils.
- Don’t drink alcohol or take a sedative just before bedtime.
- Maintain a healthy weight work to drop excess pounds.
- Try sleeping on your side instead of on your back.
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|
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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.