How Do I Stop Snoring
Everything you need to know about restoring peaceful sleep
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Theres nothing like winding down after a long, hard day to get some much-needed sleep. Not only is it relaxing and comfortable, quality sleep is an essential biological function needed to recharge the body and refresh the mind.
However, snoring can disrupt you, your partner and even your housemates! It can be a nightly occurrence thats not just loud and frustrating, but can also prevent both you and others from getting enough quality sleep, which can leave you chronically sleep deprived, no matter how many hours youve been in bed for.This can lead to further problems and health issues which is why so many people ask: How do I stop snoring?
We have created this page to provide you with all the information you need to answer this question and help to find a practical solution to cure your snoring.
Wear A Nasal Strip Or Dilator
Internal and external nasal dilators are geared toward improving airflow as you sleep. As a result, they may reduce snoring. These small devices are available over-the-counter online and in most drug stores for relatively low prices.
Both types of nasal dilators are small, flexible strips that use tension to open the nasal passages. A nasal strip, or external dilator, sticks to the outside of the nose with adhesive. As it tries to retain its shape, it pulls outward, lifting skin on the nose and opening the nasal passages. An internal nasal dilator operates similarly, but from the inside. Instead of pulling on the outside of the nose, it pushes outward. Studies show that both types of dilators reduce snoring, but internal dilators tend to be more effective.
What If Your Snoring Is Moderate
If your sleep study suggests your snoring is moderate that the lack of air is interrupting your sleep more than 15 times per hour you should see a sleep doctor, pulmonologist or ear, nose and throat specialist. They might recommend the following:
CPAP machine. This is a device that attaches to either your nose or your nose and mouth to increase the amount of air getting past your throat.
Mouth guard. A mouth guard helps to position the jaw a little bit forward so that the tongue cannot creep down the throat and block it. Its more convenient than a tube strapped to your face, but it requires a skilled dentist and multiple visits to tailor it to your teeth and jaw. Be sure that your insurance will cover it, and avoid cheaper, over-the-counter guards, because they wont work unless they are calibrated correctly.
Weight loss. Another way for some people to decrease snoring is to lose weight. Body mass index is reliably connected to snoring and sleep apnea, Dr. Chang said, though every throat is different. Losing weight will decrease the pressure on your windpipe and allow more air to pass.
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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.
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If youre suffering from a cold, gargling with a peppermint mouthwash can shrink the lining of your nose and throat. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water, move this around your throat area but careful not to swallow.
If youve tried everything and youre still losing sleep, or keeping your partner up all night, your doctor can help.
They might be able to refer you to a sleep centre for advice or there are private sleep clinics available at a cost though!
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Snoring And Your Relationship
No matter how much you love each other, snoring can put a strain on your relationship. If youre the one lying awake at night as your partner snores away, its easy to start feeling resentful. And if youre the snorer, you may feel helpless, guilty, or even irritated with your partner for harping on about something you cant control.
When snoring is a problem, relationship tension can grow in the following ways:
Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. And if youre the one snoring, you might feel lonely, isolated, and unfairly punished.
Irritability due to sleep loss. Disrupted sleep isnt just a problem for the non-snorer. Snoring is caused by disordered breathing, which means the snorers sleep quality also suffers. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. This can explain why communication often breaks down when you and your partner try talking about the problem.
Partner resentment. When a non-snorer feels they have done everything possible to sleep through the night but the snorer doesnt take any action to combat the snoring, it can lead to resentment.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together as a team to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected.
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How Can Mouth Exercises Help Stop Snoring And Sleep Apnea
Snoring and obstructive sleep apnea occurs due to floppy airway muscles, poor tongue positioning , and breathing through the mouth during sleep. Mouth and throat exercises can tone up the airway and tongue muscles while promoting breathing through the nose.
Like how going to the gym regularly can tone up your arms, regular mouth and throat exercises will add strength to your mouth and airway muscles. Muscles that are more taut are less likely to be floppy and flutter.
Technically, these exercises are called myofunctional therapy or oropharyngeal exercises. The oropharynx is the area at the back of your mouth that includes the back of the tongue, sides of the throat, tonsils, adenoids, and soft palate .
Researchers have found that doing repetitive oropharyngeal exercises while youre awake can help keep the tissue from becoming excessively floppy and vibrating during sleep. Several studies have shown that toning these muscles has been shown to help reduce snoring and milder forms of obstructive sleep apnea.
Why Trust Verywell Health
As a seasoned health writer, Jennifer Nied understands how vital quality product recommendations are for treating symptoms safely and effectively at home. For over 10 years, she has reviewed products, interviewed experts, scrutinized ingredients, and pored over research studies and claims, to help readers like you understand what works for your specific conditions. Every product in this piece was selected taking into account recommendations from doctors, published research, and real customer reviews.
Additional reporting to this story by Brittany Leitner
As a health writer with over eight years of experience, Brittany Leitner understands how important access to information is when it comes to making educated health decisions. She has interviewed dozens of medical experts, tested out hundreds of products, and aims to provide quality recommendations that won’t break the bank.
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How To Stop Snoring Naturally: 10 Remedies
May 20, 2019
We are all familiar with snoring. If we are not the main culprits of this noisy nighttime problem, we know someone who is. Snoring affects about half of our population, and 25% of us are habitual snorers.
But why people snore? When we go to sleep, our neck muscles relax. Sometimes they can be too relaxed. This causes your upper airway i.e. nose and throat, to become too narrow for enough air to travel to the lungs. When this happens the surrounding tissue vibrates and results in sounds we recognize to be snores. The narrower your airway becomes, the greater the vibration and the louder the snores.
Asides from being a nuisance to your friends or your partner, snoring also affects how you sleep. It reduces the quality of your sleep, could result in sleep apnea or lead to chronic sleep deprivation. Ever woken up in the morning tired, cranky and not quite feeling like you got a good night times rest? Snoring might be the cause. Good news is there are natural snoring remedies that can help.
Why Do We Snore
When lying down to sleep, the muscles in our upper airway relax, allowing us to breathe while in a horizontal position. However, when these muscles relax too much, it causes whats known as airflow turbulence, where the surrounding tissue vibrates, resulting in that familiar, rough snoring sound.
Sometimes the muscles may relax even further, which can cause a complete blockage. If this occurs, you will stop breathing altogether, which triggers your subconscious to choke or cough to clear the passage to resume your normal breathing pattern again.While you may not even be aware that youre doing it, this automatic response to clear your airways can happen over and over again in one night, leading to ongoing disruptions in your sleep patterns and overall sleep quality. Should this snoring continue night after night, your poor sleep quality will continue over longer periods, resulting in irritability, daytime fatigue, headaches and other health problems.
Additionally, the loud and repetitive sound can impact partners, housemates and others around you as they try to sleep.
While the occasional snoring episode may happen every-so-often, chronic snoring may be a symptom of obstructive sleep apnea, a condition that causes people to intermittently struggle or stop breathing during the night .
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Get To A Healthy Weight
“Weight loss in general can be very helpful,” Dr. Winter says. That’s because extra fat tissue in the neck and throat can narrow the airways, causing you to snore. Losing weight can open up those airways and get rid of snoring naturally.
Keep in mind that weight loss should be a gradual process that involves making healthy, sustainable lifestyle changes, including eating nutritious foods and getting regular exercise. Avoid fad diets that promise quick results, and stay away from detoxes, cleanses or any extreme eating plans that cut calories too low or nix entire food groups.
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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.
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What Problems Can Snoring Cause
- Generally the problem is for the person sleeping next to you.
- On a serious note, some people say that snoring has led to the breakdown of their marriage.
- Generally, however, snoring isn’t harmful for your health.
- The only exception is if you are overweight and literally stop breathing for 5-10 seconds in your sleep. That is something called obstructive sleep apnoea and can be harmful.
- Some people wake themselves up from snoring too loudly and so have a disturbed night, leaving them feeling tired in the morning.
Recognizing Dependence And Withdrawal Symptoms
Dependence can be hard to recognize. The clearest symptom is that you cant stop thinking about taking the drug.
This may be clearer when you compulsively think about the medication when having any symptom related to the condition youre using it to treat and think that using it is the only way youll be able to cope with it.
In these cases, your behavior and mood can change instantly when you realize you cant have it right away.
Some of these symptoms, especially mood changes, can happen immediately.
Other symptoms point to withdrawal. These symptoms may appear several days or weeks after stopping use. Withdrawal symptoms can include:
- losing consciousness
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Surgery Is Not A Permanent Cure
- Uvulopalatopharyngoplasty the tonsils are taken out and the soft palate reshaped. This operation is performed under anaesthetic and requires a hospital stay.
- Laser uvulopalatopharyngoplasty a laser beam is used to wound the palate. When the tissue heals, it is usually stiffer because of scarring. The patient can go home straight after treatment. This method is generally not successful and so is discouraged by experts.
- Somnoplasty is piecemeal burning of the soft palate. This method is also now discouraged by experts.
Symptoms Of Sleep Apnea In Kids
Nighttime signs your child might have sleep apnea include the following:
- Snoring loudly and consistently
- Pausing, snorting or stopping breathing while sleeping
- Coughing or choking in sleep
- Restlessly sleeping in unusual positions
- Sweating during sleep
“Most children snore once in a while, but consistent, loud snoring that interrupts their sleep on a regular basis can indicate bigger health issues,” says Jagasia.
And look for these daytime red flags, which can also signal sleep apnea:
- Trouble waking up
- Behavioral, academic and social problems
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Where To Buy Mute Snoring
Mute is sold over the counter, so you wont need a prescription to purchase the dilator. You can find it in many drugstores and pharmacies, though available size options may vary by retailer.
Different retailers may also charge different prices for Mute. On , prices for a three-pack of dilators vary slightly depending on product size, though youll pay approximately $20 for a 3-pack of dilators and $15 for a trial pack.
Your local pharmacy may charge a little less or a little more, depending on your location and other factors. Some retailers may offer occasional discounts or sales on the product.
You can also purchase Mute from RhinoMed, if you prefer to shop from the company directly. The company charges $27.95 for a 3-pack and $19.95 for a trial pack. If you use each dilator for 10 days, Mute costs just under $1 per day, the company notes.
Mute is somewhat more expensive than similar nasal dilators or nasal strips. You can expect to pay over $13 for 30 Breathe Right strips, and $15 for an AIRMAX nasal dilator. According to some of Mutes reviewers, however, the slightly higher price point speaks to Mutes quality construction.
Does Mute Snoring Work
Nasal dilators such as Mute may not work for everyone, but several different scientific studies suggest these devices may help reduce snoring.
A 2019 clinical trial considered the effectiveness of three different anti-snoring aids for 27 couples .
These aids included an internal nasal dilator , a sleep position trainer , and a mandibular advancement device .
The results suggest many of the participants found the Mute nasal dilator helpful. Of the three aids, people who snored gave it the highest scores for overall rating , overall satisfaction , and likeliness to purchase .
These results suggest that Mute and other internal nasal dilators may offer a method to help relieve snoring that people are willing to use. The researchers say that while mandibular advancement devices work, many people prefer not to use them.
Another 2019 study compared the effectiveness of external nasal strips with a different brand of internal nasal dilator . The results suggest that while both helped relieve snoring and improved sleep, Nas-Air seemed to have more benefit for more participants.
A 2016 review of 33 different over-the-counter nasal dilators found evidence to suggest these products often work to help improve snoring.
This research, led by a third-year medical student at the University of California, Irvine didnt recommend any specific product, but the researchers do recommend that people who have trouble snoring try these products before considering surgical treatment.
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Sleep Apnea Is Just Snoring
Myth. Snoring can be a symptom of the sleep disorder, but there’s a big difference between the two. People with the condition actually stop breathing up to 400 times throughout the night. These pauses last 10 to 30 seconds, and they’re usually followed by a snort when breathing starts again. This breaks your sleep cycle and can leave you tired during the day.