Ways to Stop Snoring

There are many ways to stop snoring, even though the nightly nuisance seems out of your immediate control. Some snore remedies involve considerable intervention while others require little more than simple lifestyle changes.

Watch this slideshow for tips to stop snoring.

A snore is a relatively common problem that affects a significant number of people, mostly males. The sounds associated with snoring problems resemble rattling vibrations accompanied by raspy snorting noises. Vibrations in the soft palate create the bothersome sounds and noisy breaths.

While a snore may seem little more than an annoyance, there may be serious medical ramifications if the condition leads to sleep apnea. Medical problems include:

• Breathing interruptions
• Sleep deprivation
• Lower blood oxygen levels
• Muscle tension
• Raised blood pressure
• Vascular problems

Sleep apnea is not a problem for every snorer; however, it is a good idea to seek advice from your physician if you snore excessively and have some of the following symptoms:

• Unexplained weight gain
• Gasping for air during sleep
• Fatigue
• Headaches
• Lack of concentration

Seeking guidance from your doctor is the ideal approach to dealing with snoring problems and there are ways that you can stop snoring. The following suggestions are complementary approaches to recommendations from your physician.

The position that you choose for your sleep cycle is of great importance when it comes to your tendency to snore. Sleeping on your back can aggravate the condition. Sleeping on your side may be the perfect position for a quiet night of rest.

Elevating your upper body is another positioning change that can make a significant difference as well. Raising your head using a wedge under the upper part of the mattress is the ideal approach. The upper body should be elevated, not just your head.

Making changes in your lifestyle can benefit you in a number of ways. Snoring can be a manifestation of poor habits including diet, exercise and sleeping patterns. Consider some of the following ideas to stop snoring:

• Lose weight. Fat can build around the face and neck area, causing pressure in the breathing passages. Getting rid of the extra fat in this area can open up the airway and reduce the snoring.
• Stop smoking. Snoring can occur because the respiratory system is damaged or irritated. Smoking can make the condition worse.
• Alleviate respiratory allergy symptoms. Nasal congestion can make breathing through the nose nearly impossible. Allergy sufferers may breathe through their mouths, causing snoring problems.
• Establish a sleep schedule. A regular sleep routine ensures a better night’s rest with fewer waking episodes. A deeper sleep is more prone to be snore-free.
• Avoid alcohol. Alcoholic beverages have a sedative effect for the first few hours, but you are more likely to wake during the night. Snoring may occur because the muscles in the neck and jaw are too relaxed and the central nervous system is depressed.
• Skip sleeping pills. Sleep medication has similar depressive effects on the nervous system and muscular system as experienced with alcohol.

Snorers can benefit from some medical interventions including devices and surgery. An ear, nose and throat (ENT) specialist and a dentist can be of great assistance in finding ways to stop snoring. An ENT specialist can determine if the snoring is caused by obstructions in the nasal cavity or by other problems in the ears, nose or throat.

A dentist may not seem like an obvious choice for snoring problems, but this professional can prescribe a mouth guard. This device keeps the lower jaw in place while keeping teeth together. This prevents the muscles from becoming too loose and it helps to open the air passages. Devices include:

• Jaw positioner
• Mandibular repositioning device
• Tongue retaining device
• Mouth guard

Continuous positive airway pressure (CPAP) is an approach that uses a CPAP machine that is attached to a mask. The machine blows pressurized air into the mouth through a mask worn by the sleeper.

Extreme cases may require surgery that removes obstructive tissue mass from airway passages. Surgeons may remove excess tissue from the nasal passages, tonsils or throat area depending on the patient’s specific needs. Surgeries include:

• Laser Assisted Uvula Palatoplasty (LAUP)
• Uvulopalatopharyngoplasty (UPPP)
• Soft palate implants
• Removing tonsils
• Removing adenoids

The National Sleep Foundation offers a valuable resource for anyone interested in learning about sleep problems, including snoring. Visit How to Stop Snoring for additional tips and advice.

• Sleep Requirements by Age
• Sleep Apnea Full Face Masks
• Foods Containing L-Tryptophan
• Why Is Sleep Important

• Pure Sleep
• Melatonin Forums
• How to Put Someone to Sleep
• Stop Snoring Mouthpiece
• How Long Can You Live Without Sleep

• Main Page
• Snoring Remedies
• Trenton Snoring
• Oregon Snoring
• Category:Snoring