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.
|HOW you snore reveals WHY you snore|
|Type of snoring|
|May indicate a problem with your tongue|
|Open-mouth snoring||May be related to the tissues in your throat|
|Snoring when sleeping on your back||Probably mild snoringimprovedsleep habits and lifestyle changes may be effective cures|
|Snoring in all sleep positions||Can mean your snoring is more severe and may require a more comprehensive treatment|
What Exactly Is Snoring
Kathryn shares that snoring is basically the tongue and soft palate within our mouths relaxing during sleep. This relaxation can cause them to fall back and partly block the airway.
Then, the vibration of the soft tissues in the upper airway happens with the air going in and out of the lungs. This is what causes the snoring.
Some people might also have a narrow airway, which likely causes snoring.
Is Mute Snoring Right For You
You may find the Mute dilator helpful if the available sizes work for you and you dont mind sleeping with a device that goes inside your nose.
If you prefer to avoid using an internal nasal dilator, you might consider nasal strips, which are external dilators that help open your nasal passages from the outside. When you apply these strips to the bridge of your nose, the strong adhesive helps open your nasal passages so you can breathe more easily as you sleep.
If an internal dilator irritates the skin inside your nose or you simply cant get used to the feel of something inside your nose as you sleep, nasal strips offer a less invasive option. On the other hand, if youve tried nasal strips already and found them less than effective, you might consider giving an internal dilator a try.
RhinoMed also makes a product called Pronto Sleep, a rechargeable vapor inhaler that works similarly to a nasal dilator. This inhaler helps open your nasal passages, just like Mute, but it also delivers a blend of essential oil vapors directly into your nose to improve relaxation and sleep quality.
Dilators may not always work when seasonal allergies or colds cause your congestion and snoring. If you regularly experience seasonal congestion, talk with your healthcare provider about alternative treatment options.
Youll also want to talk with your provider if you or your sleeping partner notice signs of sleep apnea, including:
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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.
Why Use Mute Snoring
Snoring happens when the tissues in your throat relax to the point of blocking your airway. As you try to breathe through this narrow airway, the tissues in your throat vibrate, causing snoring.
If you have trouble breathing through your nose for any reason congestion, narrower nasal passages, or a deviated septum youre more likely to snore.
While snoring may not keep you awake, it can still interfere with the quality of your sleep. People who snore regularly often wake up feeling tired. Daytime tiredness can affect your mood and ability to concentrate, which can, in turn, cause difficulties at school, work, or in other aspects of your daily life.
Even if you dont notice any of these difficulties, snoring can cause distress for any sleeping partners you have and prevent them from getting a good nights rest.
Treatment Options For Adults With Snoring
Snoring is a sound produced by the vibration of the soft tissues of the upper airway during sleep as muscles relax and air has to flow through a narrowed throat. Studies estimate that 45 percent of men and 30 percent of women snore on a regular basis. It can affect not only the snorers sleep, but also the sleep of a spouse, partner, or other family members nearby. In fact, snoring causes many couples to sleep in separate rooms, and often places a strain on marriages and relationships. Recent evidence suggests that severe, chronic snoring may even cause thickening of the carotid arteries and potentially increase the risk of stroke.
Snoring may also be a sign of a more serious health condition known as obstructive sleep apnea , characterized by a repetitive complete or partial obstruction of breathing that can occur hundreds of times throughout the night. Most patients who snore should receive a comprehensive sleep evaluation by a trained physician, that often includes sleep testing performed in the home or at a sleep laboratory.
Is It Normal To Snore
What is Snoring? While it’s true that snoring is very common, it’s not normal, and snoring often points to a bigger problem. If you snore every night it’s a sign that the air isn’t moving freely through your nose and throat, and you’re experiencing some amount of obstruction in your breathing pathways.
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Can Snoring Affect My Health
Snoring can be an indicator of a sleep disorder specifically obstructive sleep apnea or OSA. Kathryn says that OSA occurs when the airway becomes so narrow or blocked that the movement of air is reduced or even stopped. This causes the oxygen level to drop, since no air is reaching the lungs. Because of this lack of oxygen, heart rate and blood pressure increase.
OSA is a serious medical condition, and you should speak with your doctor if you think this could be happening to you. The consequences can include increased risk of cardiovascular and cerebrovascular problems such as:
Beyond obstructive sleep apnea, other conditions can cause the airway to become narrow. These include:
- Craniofacial abnormalities
- Enlargement of tonsils and adenoids
Kathryn notes that further testing is needed to determine your specific cause of snoring. This will help in finding the appropriate course of treatment and assessing your health risk.
When Should I See My Healthcare Provider About Snoring
Snoring can lead to health problems. Its essential to get an evaluation and talk to your provider about how to stop snoring. You should see your provider as soon as possible if you feel like you cant breathe when you sleep or youre extremely tired during the day.
If your child is snoring, talk to your childs healthcare provider. Children who snore may not get enough restful sleep at night. Sleep deprivation increases the risk of behavior problems in kids. Sleep-deprived kids are more likely to feel tired all the time or have trouble focusing at school.
A note from Cleveland Clinic
Snoring is annoying and disruptive. It can also be a symptom of a larger problem. If snoring lasts longer than a few nights or is very loud, talk to your provider. Long-term snoring can lead to serious health issues. You can take steps to reduce snoring by staying healthy and active. Ask your provider about treatments to help you breathe easier, sleep better and feel more rested.
Last reviewed by a Cleveland Clinic medical professional on 05/07/2021.
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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.
What Are The Non
Non-surgical snoring treatments are used to fix the problem without surgery. With these options, you should begin seeing an improvement in your snoring within a few weeks. Experts recommend using both treatments together for the best results. Some of the most popular nonsurgical treatments include lifestyle changes, medication, and changing your pillow or mattress.
- Lifestyle changes: The first step is to make lifestyle changes that can help you breathe better at night. You should always avoid alcohol and sleeping pills because these substances relax your muscles, which makes snoring worse. If you smoke, now is the time to stop. Smoking can cause swelling in the sinuses, throat, and other areas that block breathing, so it’s one of the biggest risk factors for snoring.
- Medication: The next step is to use medications. Some of the most popular nasal sprays include Flonase and Nasacort, which help reduce swelling in the nose so you can breathe better at night.
- Some people need anti-inflammatory drugs like ibuprofen for their throat to open up properly. This type of drug works by reducing inflammation that can cause difficulty breathing.
- Changing your pillow or mattress: Changing your pillow or mattress can also help stop snoring. A special pillow will keep your head in the right position, making it easier for you to breathe at night. Using a special mattress can prevent snoring by keeping your body in the correct alignment while you sleep.
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What Is The Prevalence Of Snoring
According to the American Academy of Sleep Medicine, snoring afflicts at least 25 million adults in the U.S. Most snoring cases are considered mild, but almost half of the entire snoring population experiences moderate to severe snoring. This means that they find it difficult to sleep at night because of their snoring.
Around 40 percent of men are habitual snorers, while roughly 24 percent of women are snorers. Snoring occurs in 1-5 percent of children and 4 percent of adolescents.
Change Your Partners Position
For some people, sleeping in the supine position that is, lying on their backs makes snoring worse. Research bears this out.
Although its become a cliché to elbow your snoring partner in the ribs so theyll roll over onto their stomachs and stop snoring, sometimes changing position is truly all it takes.
Positional therapy is a treatment option specifically designed to help snorers avoid lying on their backs. There are several options you could try.
- Snore-reducing trainer. Imagine a padded weight belt that you sleep in. Thats basically the premise behind the trainer. It makes it hard for the wearer to sleep on their back, so they must roll over onto their side, where they may be less likely to snore.
- A tennis ball. In the middle of the night, when youre eager to try anything, slip a tennis ball underneath your partners back, which will make it uncomfortable for them to lie on their back.
- Head-positioning pillow. A head-positioning pillow, also sometimes called an anti-snore pillow, helps to properly align the users neck so theyre less likely to snore. You can order one online or pick one up at a local store, depending on how desperate you are for a good nights sleep again. A
What Are White Noise Machines
White noise machines are a common solution for people who have to live with snoring partners. But even so, you may never have heard of them, or may not know how they work.
They can help to cut out every kind of noise, whether from a partner snoring or the dog outside barking all night. If you dont know, think of the noise an old TV would make if the signal were to go out. This noise is soft, and for some people, soothing. Its easier to block out than irregular kinds of noise, like snoring.
Think of it this way: do you have a clock in your room right now? If you do, have you been hearing the clock tick for the last ten minutes? No, of course not: your brain blocks the noise out. It does the same to white noise.
They are typically quite small, and either plug into an outlet or use batteries. Some play solely white noise others can play different kinds of noise, like brown noise or pink noise. Others still can play other soothing sounds, like waterfalls.
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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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Get Rid Of Any Extra Weight:
Even a small amount of excess weight can put extra pressure on your neck when youre sleeping. Eat a balanced diet, get plenty of exercise and aim for a healthy BMI to prevent snoring. Losing weight wont always be the easiest remedy, but it can have a dramatic effect and if you focus on enjoying a more active, healthy lifestyle, rather than on counting calories, it might not be that hard. Stopping snoring can also be a great motivating force for these kinds of lifestyle changes.
Who Is More Likely To Snore
Nearly everyone snores from time to time, including babies, children and adults. Some people are more likely to snore than others. Snoring risk factors include:
- Age: Snoring is more common as we age because muscle tone decreases, causing airways to constrict.
- Alcohol and sedatives: Alcoholic beverages and certain medications relax muscles, restricting airflow in the mouth, nose and throat.
- Anatomy: A long soft palate , enlarged adenoids, tonsils or a large tongue can make it hard for air to flow through the nose and mouth. A deviated septum can block the flow of air.
- Gender: Snoring is more common in men.
- Family history: Snoring runs in families. If you have a parent who snores, youre more likely to snore too.
- Overall health: Nasal stuffiness due to allergies and the common cold block airflow through the mouth and nose. Pregnant women are more likely to snore due to hormonal changes and weight gain.
- Weight: Snoring and sleep-related breathing disorders are more common in people who are overweight or have obesity.
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Best Drops: Banyan Botanicals Nasya Oil
Some people may need a stronger method
According to Ayurvedic tradition, Nasya is an important holistic self-care practice and encourages internal detoxification. It also helps with snoring because it helps to lubricate the nasal passages and cleans out excess mucus from the sinuses. It does that with the soothing and moisturizing benefits of sesame oil and calming herbs. The herbsbrahmi, calamus, and skullcapalso help to relieve tension in the head, improve the quality of the voice, and promote mental clarity.
Form: Liquid drops | Reusable: Yes, until product runs out
Chomp down on the VitalSleep Anti-Snoring Device and your jaw and tongue will be in optimal breathing positions. It holds your jaw and tongue forward to improve breathing. You can adjust the jaw positioning based on your snoring intensity and set the custom molded teeth impressions for a comfortable and secure fit.
The mouthpiece treats the root cause of snoring and helps you and your companion get a full nights rest.
Form: Plastic mouthpiece | Reusable: Yes
What Are The Nonsurgical Treatments For Snoring
Your provider may recommend treatments to improve your posture or open your airways when you sleep. Remedies for snoring include:
- Lifestyle changes: Avoiding alcohol before bed, changing your sleep position and maintaining a healthy weight can reduce snoring.
- Medications: Cold and allergy medications relieve nasal congestion and help you breathe freely.
- Nasal strips: Flexible bands stick to the outside of your nose and keep nasal passages open.
- Oral appliances: Wearing an oral appliance when you sleep keeps your jaw in the proper position so air can flow. Your healthcare provider might call it a mouth device or mouth guard. A mouth guard used for other purposes, like sports, wont resolve snoring.