- Numerous people can reduce or eliminate snoring by sleeping on their side, wearing a nasal strip, or using an anti-snoring device.
- Weight loss, mouth exercises, quitting smoking, and avoiding alcohol can also help.
- Surgery should be a last resort but has been proven to reduce snoring in some cases.
- See a doctor if you can’t reduce snoring on your own or have symptoms of sleep apnea.
Understanding Snoring
Snoring is a sound caused by air passing through a partially blocked airway, leading to tissues vibrating in the upper throat. While many people snore occasionally, for others, it may indicate a health issue or cause significant problems.
Why Do People Snore?
Different factors cause snoring, such as sleeping position, weight, or underlying health conditions. Identifying the reason for snoring is crucial to finding an effective solution.
Tips to Reduce or Stop Snoring
1. Sleep on Your Side
Sleeping on your back increases the likelihood of snoring due to the position of the head and throat. Shifting to a side-sleeping position can help reduce snoring. If it’s challenging to maintain this position, use pillows to support your body.
2. Use a Nasal Strip or Dilator
External and internal nasal dilators improve airflow during sleep by opening nasal passages.
- Nasal Strips: Stick to the outside of the nose to lift the skin and open nasal passages.
- Internal Dilators: Work from inside the nose to achieve a similar effect.
Both options are affordable and effective for reducing snoring.
3. Try an Anti-Snoring Mouthpiece
Dental devices, such as mandibular advancement devices (MADs) or tongue-retaining devices (TRDs), can reduce snoring by adjusting jaw or tongue positions to prevent airway blockage. Consult a healthcare professional before using these for sleep apnea.
Lifestyle Changes to Reduce Snoring
4. Lose Excess Weight
For overweight individuals, weight loss can significantly reduce snoring and improve overall health. Use tools like the BMI calculator provided by the National Heart, Lung, and Blood Institute to determine a healthy weight range.
5. Perform Mouth Exercises
Oropharyngeal exercises strengthen the tongue and throat muscles, reducing snoring over time. A study found a 59% reduction in snoring intensity after consistent practice.
6. Quit Smoking
Smoking irritates throat tissues, increasing the likelihood of snoring. Quitting smoking benefits not only your snoring problem but also your overall health and that of those around you.
7. Avoid Alcohol Before Bed
Alcohol relaxes throat muscles, exacerbating snoring. Limiting alcohol consumption, particularly a few hours before bedtime, can make a noticeable difference.
Medical and Surgical Options
8. Laser-Assisted Uvulopalatoplasty
This minimally invasive procedure removes tissue from the throat to improve airflow. However, it may have side effects, and many surgeons no longer offer it.
9. Palatal Implants
Palatal implants stiffen the soft palate, reducing snoring in certain individuals. They are less controversial and have shown promising results.
10. Somnoplasty
Using radiofrequency energy, somnoplasty removes tissue or hardens the soft palate, reducing snoring. It may be less effective than other surgical options but is still beneficial for some individuals.
When to See a Doctor
If snoring is accompanied by symptoms such as gasping, choking during sleep, daytime fatigue, morning headaches, or feeling unrefreshed upon waking, it may indicate obstructive sleep apnea. Consult a healthcare professional for an accurate diagnosis and treatment plan.
By identifying the root cause of snoring and following these tips, you can reduce or eliminate snoring and improve sleep quality. Always consult a medical professional before making significant changes to your health regimen.
