10 Snoring Solutions to Try Out

Research has shown that almost 80% of men snore occasionally, compared to 40% of women. It has also been concluded that 25% of adults snore almost every night. Being one of the most common sleep problems, what exactly do we know about snoring?

Problems caused by snoring:

Snoring can affect the quality of your sleep which may lead to fatigue during daytime, irritability, drowsiness and health problems. It is also no secret that loud snoring can prevent your bed partner from sleeping. Many couples start sleeping in separate rooms as a solution but this could affect your relationship.

Snoring causes:

Snoring is caused by a partial blockage or narrowing of your airway which may appear because of an improper posture or an abnormality in the soft tissue of your throat.

Most of the times, snoring is an indication of another health-related problem. The most common causes of snoring are:
• Your body’s physique. Men have a narrower airway so they snore more often. You can also have some hereditary physical attributes that narrow your breathing path;
• Age. With time, our throat becomes narrower and looses its muscle tone;
• Problems with your nose or sinuses. Blocked airways lead to snoring;
• Overweight. Low muscle tone and fatty tissue contribute to snoring;
• Sleep posture. Sleeping on your back will cause your throat muscles to relax and block the airway;
• Alcohol, smoking or medication. Alcohol, smoking and various medications lead to muscle relaxation causing snoring;
• Sleep apnea. Even though it is not that common, excessive and violent snoring could be an indicator of sleep apnea. In case of sleep apnea, the sleeper has its breathing obstructed and wakes up repeatedly during the night to regain his breathing. Sleep apnea poses serious risks and should be consulted by a doctor.

Snoring remedies:

In order to find the best snoring relieving solution for you, you’ll need to get to the bottom of your snoring problem. Depending on the type of your snore, you can find out different things about your body:

• Snoring with a closed mouth may point to a problem with your tongue;
• Snoring with an open mouth may be caused by a problem with the tissue in your throat;
• Most of the times, sleeping on your back causes mild snoring;
• Snoring in all sleep positions may indicate a more severe problem.

The best practices in reducing or stopping snoring are among the following:

1. Sleeping on the side

Experts say that sleepers are more likely to snore when they lie on their back than when sleeping sideways. If you have trouble keeping your position during your sleep, you could try sewing a small uncomfortable object like a tennis ball to the back of your pajamas.

2. Elevating your head

Elevating your head may encourage air passage, thus reducing snoring.

3. Lose weight

Even losing a bit of weight can help you reduce snoring. Not only will the fatty tissue in the back of your throat decrease, but your muscles will also become more toned.

4. Avoid smoking, alcohol and sedatives

Smoking irritates the membranes of your throat and nose, causing snoring. Alcohol and sedatives relax the muscles too much leading to a noisy night.

5. Regular sleep schedule

Keeping a regular sleep pattern will improve the quality of your sleep, which will reduce snoring.

6. Clear your nose

A difficult inhalation will probably lead to snoring.

7. Improve your diet

Avoid large meals and rich foods such as diary products or soy milk right before sleeping. Caffeine should also be avoided.

8. Get rid of allergens and keep the air moist

Keeping air purifiers and air filters can help people with allergies avoid snoring. Dry air can also irritate your respiratory path so having a humidifier could help.

9. Medical treatment

There have been considerable medical advances in the field of snoring treatment. Medics specialized in snoring treatment are physicians, otolaryngologists, or specialized dentists. Treatments don’t always require surgery. You can try Continuous Positive Airway Pressure treatment that involves wearing a mask that gets pressurized air blown into it. There are also dental appliances and jaw-positioners that help open the airway and bring your lower jaw and tongue forward during your sleep.

In case the snoring is very violent and loud, the sleeper stops breathing, chokes and gasps for air during his sleep, it is better to consult a doctor.

10. Anti-snoring products

There are a lot of anti-snoring products out there ranging from different costs and functionalities. Nasal strips, sprays for the neck, anti-snoring pillows… you’ve probably seen them on TV. Even though they work for only a lucky few and some of them may have harmful effects if used on a long period of time, you could use them as a last resort.