How To Stop Snoring?

Last updated: February 22nd, 2018

snoring on couchAbout Snoring

Snoring is a sound that is caused by tissue vibration that occurs during sleep. It's a problem which impacts the lives of approximately 45% of the adult population. Snoring can put strain on relationships and be a sign of other health problems like sleep apnea.

You may not know you snore unless you have been told by someone that you snore. This could be from your significant other or from sleeping in the same room as another person during a vacation. Once you have been told you snore, you may be very interested in understanding how to stop snoring as quickly as possible.

Snoring can occur for many different reasons. It can be caused by obstruction of the airway in the neck or in the nose. See this page on snoring causes for a detailed list of what may be causing your snoring.

The best way to stop snoring is different for each person. Once you know the cause of the snoring, you can treat it. Stopping snoring may be as simple as changing how you sleep or it may be as complicated as surgery. You will only be able to stop snoring once you have identified its cause.

Types Of Snorers

  1. Mouth shut snorer - may indicate a problem with your tongue and nasal passageways.
  2. Mouth wide open snorer - could indicate that the tissues in the throat are more likely to be causing you to snore. If your throat is partially obstructed, you're apt to try to force in more air which creates the snore sound.
  3. Back snorer - causes you to breathe through your mouth. This can make snoring worse.
  4. Snorer no matter what - could be a sign of a more serious problem like sleep apnea. Visit your doctor if your snoring is so loud that it keeps your partner awake, you wake yourself up, everything you have tried to stop snoring doesn't seem to help or you snore no matter what sleeping position you are in.

What Are Quick Solutions For Snoring At Night?

  • Change sleeping position
    • Try sleeping on your side and not on your back.
    • Elevate your head four inches to encourage your tongue and jaw to move forward.
    • You may need a new mattress that is firm, mattresses which sag are more likely to put the body in a position which could cause snoring.
  • Try a snoring mouthpiece
    • Snoring mouthpieces help open your airway up by bringing your lower jaw and/or tongue forward. You can easily buy one of the mouthpieces reviewed here to try this at home.
  • Clear and/ or open your nasal passages
    • Use a nasal decongestant or neti pot (to pour water through your nose) to clear out your airway.
    • Try using nasal strips at night to open your airway.
    • Try a nasal dilator, these are similar to nasal strips but instead work by opening the nose from the inside.
    • If you are allergic, remove any dust, pet dander or particles in the air which could cause irritation.
  • Keep your bedroom air moist
    • Air that's dry can irritate your nose and throat, making them swollen. A humidifier might help.
  • Avoid heavy meals right before sleep
    • Eating large meals before sleep can relax the throat and tongue muscles.
  • Avoid alcohol, drugs and smoking before sleep
    • Alcohol, medication like sleeping pills and smoking can all cause relaxation of muscles in your throat, making you more likely to snore.
  • A snoring chinstrap
    • Snoring chinstraps are devices which keep your mouth closed while you sleep. If your snoring is a result of your mouth opening up while you sleep and falling back over your airway, a snoring chinstrap may work for you.
    • An example of a snoring chinstrap is: SnoreTek

Lifestyle Changes That Can Help With Snoring

  • Lose weight
    • Even a small amount of weight loss can decrease fatty tissue in your throat.
    • Use BMI (Body Mass Index) to see if you are overweight. You can calculate your BMI here.
  • Stop drinking alcohol
    • Stopping a habit of drinking alcohol before bedtime can make your throat more firm before you sleep.
    • If you cannot stop drinking alcohol, try to limit the amount you drink before sleep as much as possible.
  • Stop taking sedatives
    • Sleeping pills and other sedatives may help you get to sleep faster but the quality of the sleep is generally lower. Sedatives make your muscles relax and contribute to snoring.
  • Quit smoking
    • Smoking can irritate your nose and throat, making them swell. If you stop smoking, you could breath better at night.
  • Exercise your tongue and throat muscles
    • By strengthening the muscles in your throat, you can reduce snoring.
    • Some wind instruments help build muscles in your throat which can reduce snoring. The didgeridoo is such an instrument and studies have been conducted on its ability to stop snoring in people.

How To Stop Snoring Naturally & Quickly

Tips on how to stop snoring naturally from video:

  1. Side sleeping
  2. Peppermint oil and goldenseal
  3. Spearmint and Fenugreek
  4. Vitamin C
  5. Eucalyptus and peppermint
  6. Oral appliance
  7. Get your bodyweight back to normal
  8. Consider getting a humidifier
  9. Limit or avoid alcohol
  10. Try regular throat and tongue exercises
  11. Avoid dairy products and big meals late at night

Snoring Mouthpieces As Snoring Treatment

Since the early 2000's, the popularity of treating snoring with a mouthpiece has steadily increased. Snoring mouthpieces are a mainstream treatment for snoring which you can see on TV, in the news and all over the Internet. The challenge many people have is knowing which mouthpiece they should select to treat their snoring.

There are generally two types of snoring mouthpieces, mandibular advancement devices (MADs) and tongue stabilizing device (TSDs). MADs are mouthpieces which rest on your teeth and pull your lower jaw forward. TSDs pull the lower jaw forward by using the tongue instead of the teeth.

If you are interested in knowing which type of snoring mouthpiece is right for you, you can read about the differences of MADs and TSDs on this page. Which one you select for treating snoring will depend mostly on your dental needs.

Mouth and Nose Snoring Treatment

Not all snoring can be solved by using a mouthpiece because the snoring may be coming from the nose and not the mouth. It may actually take some time to know exactly where your snoring is coming from. If you continue to snore with a snoring mouthpiece, you may have nasal obstruction.

If you cannot breath through your nose well at night, you can try using nasal strips in addition to a snoring mouthpiece. Opening both the nasal passageway and keeping your airway open with a mouthpiece can prove to be the most effective way to treat snoring.

When To See A Doctor

If you have tried to stop your snoring using the methods mentioned on this site without success, you should probably see a sleep specialist. Trying to open your airway with a mouthpiece or by using nasal strips/ decongestants will be valuable information for a doctor. It may be determined you need to have surgery but this is a last resort and should probably only be considered if multiple doctors arrive at the same conclusion. Surgery can be painful and may not even prove beneficial.

A doctor who specializes in sleep can conduct a sleep study. During a sleep study, the goal is usually to detect the presence of sleep apnea. If it is determined you have sleep apnea, you may need to wear a specialized mouthpiece or make lifestyle modifications.

Do Not Give Up

If you snore, you are not alone. Some people try to stop snoring using just one method and give up, keeping snoring a part of their life. This is not the best way to deal with snoring.

Snoring can be treated using the methods on this page. If one method does not work, you can try another method. You can and should even try multiple methods at the same time to see how that impacts your snoring.

When you figure out what's causing your snoring and solve the problem, it will bring great benefits to your health and well-being. Snoring deprives you of quality sleep and annoys people around you. It is worth trying every option until the snoring is reduced to a tolerable level or completely stopped.

Snoring Apps To Help Stop Snoring

There are many apps available for mobile devices like iPhone and Android. See this page about snoring apps for a review of the best apps to help stop snoring.

Snoring apps allow you to track your progress with snoring in a scientific fashion. Using an app will speed up the process of figuring out why you snore and what you can do about it.

Summary Of Snoring

Snoring impacts millions of people and each person may snore for a different reason. There are many steps you can take to stop snoring from lifestyle and habit changes to trying to open your airway with a mouthpiece or other device. Through some understanding and action, you can stop snoring.

Tagged: Health