{"id":968,"date":"2020-06-01T05:37:02","date_gmt":"2020-06-01T05:37:02","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=968"},"modified":"2020-09-04T14:46:05","modified_gmt":"2020-09-04T14:46:05","slug":"14-ways-to-stop-snoring","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/14-ways-to-stop-snoring\/","title":{"rendered":"14 Ways To Stop Snoring"},"content":{"rendered":"\r\n
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HelpGuide<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

We probably all know someone who snores. We might be snorers ourselves. This condition of noisy breathing while sleeping is pretty common, affecting around 90 million adults in America, with 37 million of those snoring regularly. People of all ages and genders can suffer from it, but risk factors include being male or overweight, having a narrow airway or nasal problems, drinking alcohol, or a family history of snoring. It can also get worse with age.<\/p>\r\n\r\n\r\n\r\n

How exactly does snoring happen? The hoarse sound emitted while sleeping occurs when the tissues in your throat vibrate as air flows past them while you breathe. Oftentimes, it is associated with obstructive sleep apnea (OSA), which is a sleep disorder. Snoring may be an occasional occurrence for many, but it can also be a chronic problem for some people. It may even be linked to a more serious health condition. In addition, it can be disturbing to the people you sleep with and may disrupt their sleep cycles.<\/p>\r\n\r\n\r\n\r\n

If you suspect your snoring may be linked to something more serious or might need treatment, talk to your doctor about it. In the meantime, whether you are a chronic or occasional snorer, here are some steps you could take to stop it.<\/strong><\/p>\r\n\r\n\r\n\r\n

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1. Changing Your Sleeping Position<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Healthline<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Simply changing the position you sleep in could stop you from snoring. Lying on your back could cause your soft palate and the base of your tongue to fall back against your throat. This could block your air passages and trigger snoring. If this is your preferred position, switching to sleeping on your side could make all the difference. However, this solution might be easier said than done. If you find yourself rolling back onto your back while you sleep, you could get a full body pillow that would support your body in a sideways position. If you practice this regularly, sleeping on your side may even become second nature to you.<\/p>\r\n\r\n\r\n\r\n

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2. Elevating Your Head When You Sleep<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Everyday Health<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Another easy trick to try to reduce your snoring is to keep your head elevated while you sleep. Positioning your head a little higher can open up your nasal airway passages. If you could, try raising the head of your bed by around four inches. If you could not adjust your bed, add an extra pillow or two to lay your head on instead. You can also find pillows that are specifically designed to help prevent snoring.<\/p>\r\n\r\n\r\n\r\n

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3. Better Sleeping Habits<\/strong><\/h2>\r\n\r\n\r\n\r\n
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The Healthy<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Poor sleeping habits can leave you still feeling tired instead of refreshed. When you do not get enough quality sleep, you may end up sleeping too deeply, which could cause your throat and tongue muscles to become too relaxed. This could lead to snoring. Developing a sleep routine and improving the quality of your sleep could help prevent snoring. What’s more, good sleeping habits would certainly benefit your overall health!<\/p>\r\n\r\n\r\n\r\n

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4. Weight Loss<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Medical News Today<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

People who are overweight have a higher risk of snoring. The extra fat around their necks squeezes their air passages, which could trigger snoring. If you are overweight, addressing your snoring problem is one more good reason to get rid of all that excess fat. A healthier diet and regular exercise could go a long way in this endeavor. These are just some of the lifestyle changes you could make that could help not only with your snoring problem but also with improving your overall health.<\/p>\r\n\r\n\r\n\r\n

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5. Mouth and Throat Exercises<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Snoring Canada<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

When certain tissues in your throat become too relaxed during sleep, it could cause you to snore. Strengthening the muscles around your airways can help prevent this. You can do this by doing mouth and throat exercises regularly. These exercises involve tongue movements and chewing and swallowing motions.<\/p>\r\n\r\n\r\n\r\n

Some exercises that you could try are as follows.<\/p>\r\n\r\n\r\n\r\n

– Flatten your tongue against the roof of your mouth by sucking it upward. Repeat twenty times.<\/p>\r\n\r\n\r\n\r\n

– Start with the tip of your tongue touching the back of your top front teeth. Slide your tongue backwards against the roof of your mouth. Do this for three minutes a day.<\/p>\r\n\r\n\r\n\r\n

– Recite the vowels of the alphabet (A, E, I, O, U) for three minutes. You can do this a few times each day.<\/p>\r\n\r\n\r\n\r\n

These exercises are easy to do anywhere you may be. You can even try singing for a little while each day to improve muscle control in your throat and soft palate.<\/p>\r\n\r\n\r\n\r\n

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6. Cutting Down on Alcohol<\/strong><\/h2>\r\n\r\n\r\n\r\n
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BrainMD<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Habitual alcohol intake can cause snoring. This is because the alcohol relaxes the muscles in the back of your throat. Having a drink before you sleep increases the likelihood that you would snore. If you are already a snorer to begin with, drinking alcohol a few hours before going to bed can make your problem worse. Avoid consuming alcohol close to bedtime if you want to avoid snoring.<\/p>\r\n\r\n\r\n\r\n

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7. Opening Your Nasal Passages<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Harvard Health<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Whether due to a cold or other blockage, a clogged nose can cause you to snore. If you find yourself snoring more than usual with your stuffy nose, your best bet is to find a way to relieve the congestion. Try taking a hot shower before you go to bed. This could help open up your nasal passages. If this does not work, try a salt water rinse for your nose. You can easily get a saline solution over the counter. Another option you could try to unclog your nose is to use nasal strips to lift your nasal passages. Some nasal strips are even marketed specifically as an anti snoring solution.<\/p>\r\n\r\n\r\n\r\n

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8. Treating Chronic Allergies<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Everyday Health<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

People with allergic rhinitis, whether seasonal or year round, are more susceptible to sleep problems, including obstructive sleep apnea (OSA). One of the symptoms of this condition is nasal congestion, which may be the culprit of your snoring. If you suffer from allergic rhinitis, the best solution for your snoring problem may be to get treatment for your allergies. If you do not already have a prescribed medication or other treatment for this, ask your doctor for the best remedy for your problem. Not only could this help with your snoring, but it would address your other allergy symptoms as well.<\/p>\r\n\r\n\r\n\r\n

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9. Quitting Smoking<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Positive changes to your lifestyle can benefit your health in many ways. We already know that smoking is bad for you. There are numerous reasons for you to quit. If you are a smoker who has a problem with snoring, you have another good reason to cut your bad habit. You may be surprised to learn that smoking can lead to snoring since it irritates the tissues in your nose and throat. This may cause inflammation that could block your airways, which could result in snoring. This is all the more reason to kick that unhealthy habit!<\/p>\r\n\r\n\r\n\r\n

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10. Avoiding Sleeping Pills and Sedatives<\/strong><\/h2>\r\n\r\n\r\n\r\n
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WSJ<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Like alcohol, sleeping pills and sedatives can cause excessive relaxation of the tissues in your throat. This in turn can disrupt your breathing when you are asleep, causing you to snore. If you already have a snoring problem, try to avoid medications such as these as much as possible. If you are prescribed sedatives by your doctor, let him or her know about your issues with snoring. Falling into a deeper level of sleep can make your problem worse.<\/p>\r\n\r\n\r\n\r\n

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11. Room Humidifier<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Healthline<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Breathing in dry air can trigger snoring. It can irritate the tissues in your nose and throat, and lead to inflammation. Dry air passages also tend to have thicker mucus, which could increase the chance of snoring. While a humidifier might not completely cure your snoring, having one in your room could enhance other remedies you might already be using. This device will maintain the moisture in the air, which can help lubricate your throat and improve your airflow.<\/p>\r\n\r\n\r\n\r\n

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12. Continuous Positive Airway Pressure (CPAP)<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Breathe Sinus, Allergy & Sleep<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Sleep apnea is one of the causes of snoring. This is a sleep disorder wherein a person’s breathing is interrupted during sleep, starting and stopping repeatedly. Obstructive sleep apnea (OSA) is one of the forms of this disorder, which happens when the throat muscles relax during sleep, blocking the airway. Continuous positive airway pressure (CPAP) is one of the ways to treat this problem. This machine continuously applies mild air pressure to keep the airways open. The air is delivered through a tube and either a mask or prongs that fit into the nose. If you suffer from sleep apnea, discuss the possibility of using CPAP with your doctor. This will address not only your snoring problem but also other symptoms and complications that your disorder might bring.<\/p>\r\n\r\n\r\n\r\n

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13. Oral Devices<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Amazon<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Using a CPAP could be uncomfortable and could take some getting used to. The machine can also be quite expensive. If your obstructive sleep apnea (OSA) is only mild to moderate, an oral device may prove to be an effective and more tolerable option to treat your condition and reduce your snoring. You will need to see your dentist or orthodontist to get fitted with these devices, which are to be worn at night.<\/p>\r\n\r\n\r\n\r\n

The mandibular advancement device (MAD) is the most commonly used device to address sleep apnea and reduce snoring. It slightly moves your lower jaw and tongue forward, opening up your airway to make space to breathe. While not as often used as MAD, the tongue retaining device (TRD) can also help lessen snoring due to OSA. It gently pulls your tongue forward with a suction to clear your airflow. Costs for both devices range from affordable off the shelf products to more expensive custom made options.<\/p>\r\n\r\n\r\n\r\n

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14. Surgery<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Futures Platform<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

If you find that other methods are not helping, you may have a physical problem that is causing you to snore. In a case like this, you should consult with your doctor, as surgery might be the only option to get rid of your chronic snoring. There are different procedures that could address your problem, depending on what is causing it. Somnoplasty is the reduction of the soft tissue found in the back of your throat or in your upper airway. Tonsillectomy is the removal of the tonsils, while adenoidectomy is the removal of adenoids. Palate surgery involves the removal of tissues of the soft palate that might be getting in the way of your breathing.<\/p>\r\n\r\n\r\n\r\n

Whether you are an occasional or a chronic snorer, one of these tips can be a step in the right direction for you. You may still need to see a medical specialist if you are prone to frequent snoring or if you suspect an underlying problem. In the meantime, you could try some of the more simple tricks to find the best ones to reduce your snoring. It might be all that you need to ensure that you and your partner get a good night\u2019s sleep!<\/p>\r\n","protected":false},"excerpt":{"rendered":"

We probably all know someone who snores. We might be snorers ourselves. This condition of noisy breathing while sleeping is pretty common, affecting around 90 million adults in America, with 37 million of those snoring regularly. People of all ages and genders can suffer from it, but risk factors include being male or overweight, having […]<\/p>\n","protected":false},"author":7,"featured_media":969,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[2],"tags":[20,75,106,105,104],"yoast_head":"\n14 Ways To Stop Snoring<\/title>\n<meta name=\"description\" content=\"If you suspect your snoring may be linked to something more serious or might need treatment, talk to your doctor about it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnewscentral.com\/14-ways-to-stop-snoring\/\" \/>\n<link rel=\"next\" href=\"https:\/\/healthnewscentral.com\/14-ways-to-stop-snoring\/2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"14 Ways To 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