How To Stop Snoring? From The Basics To The Solutions
Do you snore when you have had a few too many? Do you snore when you are congested or sick? Or are you one of those regular every-night snorers? Maybe your partner keeps you awake at night with their awful noises. Snoring is a pretty common thing among both sexes, usually occurring more frequently in men. Actually, about half of Americans snore.
Snorting? Grunting? Doesn’t sound very delightful, right?
If you’re wondering how to stop snoring you’re likely one of the 44 percent of men or 28 percent of women who habitually snore, or part of the partner’s club who lose sleep due to those afflicted. Luckily — yes, there’s good news ahead! — Before you go take a sleep study or simply give up altogether on feeling well-rested, you can learn how to stop snoring naturally with a few techniques and snoring aids or anti-snoring devices that’ll keep you dreaming the night away! Snoring is usually not a health concern, but it can sometimes possibly indicate a more serious sleep disorder like sleep apnea. Knowing what type of snorer you are is key.
There’s no need to suffer and disrupt your precious night’s sleep with snoring. There are several ways to help you or your partner put a stop to the dreadful noises at night. No more wild animals going through the bedroom at night with these simple tips on how to stop snoring.
Without fanfare or further ado, let’s get right into it so you can hit the hay (the metaphorical hay) and wake up well-rested and ready to take on tomorrow! Read on to find some super useful tips on the best ways to stop snoring.
What Exactly Is Snoring?
As we read in the Google definition above snoring is the act of making some pretty atrocious sounds while asleep. But what causes you or your partner to sound like a wild animal or a freight train while sleeping?
Snoring occurs when your airway is partially blocked and air can’t flow freely. The vibrations that are caused by the air trying to get through produces the snoring sound. This is usually caused by your relaxed tongue falling back into your throat or having extra nasal and throat tissue.
Do You Snore?
You’re pretty sure to find out easily if you snore if you sleep with a partner. You get the elbow in the ribs or the shove in the middle of the night and you have no idea what’s happening. Meanwhile, your partner has been lying awake trying to get to sleep while you are making an assortment of noises.
Also, if you have roommates they may mention your nighttime symphonies to you.
What if you sleep alone and live alone? Here are a few tell-tale signs that you are a snorer.
- If you wake up regularly in the night coughing or gasping.
- If you wake up with a dry mouth.
- If you feel unrested and fatigue during the day.
If you want to make sure that you snore, you can use a recorder in your bedroom at night to capture the noises. Apps like Do I Snore are helpful to record and monitor your snoring.
What Type of Snorer Are You?
So, now you know that you are officially part of the snorer’s club. You need to know what type of snorer you are in order to determine what will work best to help stop your snoring.
You may be a nasal snorer if you have allergies or a deviated septum. The air is obstructed in your nose and makes a whistling or rumbling sound when it tries to pass through the nasal passages.
Mouth snorers are common and a nasal snorer can easily become a mouth snorer if the nasal passages are too obstructed. The soft tissues in your mouth will vibrate if you sleep on your back and your nose is blocked, causing you to snore.
This is the most common cause of snoring and is caused when your tongue relaxes and obstructs your airways while you sleep, causing the air to have to pass through a narrower tunnel. This creates vibrations that cause snoring.
Throat snorers are the loudest snorers and this type of snoring is usually associated with sleep apnea. You most probably have sleep apnea if you snore very loudly and then stop for some time and restart. It’s recommended to see a professional if you think you may have sleep apnea.
Why Do You Snore?
These are some of the main factors that can cause you to snore up a storm at night.
Men are more prone to snoring because of the structure of their throats. They have larger airways than women and their larynxes are lower in their throats. This physical trait makes snoring more possible.
There is a high chance that you snore if you carry extra weight. The fatty tissues in your throat will obstruct your breathing while you sleep causing you to snore.
You will most probably be a snorer if you have enlarged tonsils.
- Nasal deformity
Snoring can be caused by a deviated septum or if you have an injury to your nose.
Smoking can inflame your nasal and throat passages causing you to snore.
Alcohol is a very well known snore inducer. After having a few and going to sleep, your overly-relaxed throat muscles will cause you to produce a snore-fest.
As you age your airways get narrower and can snoring can become a regular nighttime visitor. People who have never snored in their lives sometimes start snoring in their fifties for no other apparent reason than their age.
Sleeping on your back will cause your tongue to relax and obstruct your throat causing you to snore at night. This is the number one position for inducing snoring. You can also snore in other positions, but less likely to.
Anti Snoring Devices to Home Remedies
There are several ways to reduce or even eliminate snoring. Here are a few anti snoring devices and simple lifestyle changes that might help you stop snoring.
Anti Snoring Devices To Stop Snoring:
Anti snoring pillows
One of the most common anti-snoring devices or snoring aids are orthopedic pillows that help you stay in the correct position while you sleep and assist in reducing your dreaded snores.
If you’ve already found the perfect pillow for your comfort and don’t want to mess with what works for you, other anti-snoring devices are available. The innovative Smart Nora device is a non-invasive, non-replacement option that allows you to keep your pillow without compromising in your battle against snoring. A monitor (called the Pebble) listens for snoring and before it wakes you (or your partner) a small pillow insert inflates just enough that your neck and throat muscles engage and your airways open back up.
If your pillow is holding you back from a snore-free night of sleep — it’s time for an upgrade!
Nasal strips and nasal dilators
Nasal strips and nasal dilators can help if you are certain that you are a nose snorer. Some are adhesive strips that you apply on your nose and others are dilators that you insert inside your nose to stretch out your nostrils. Nasal strips are a simple and inexpensive remedy for snoring. These are stiff strips that stick onto the bridge of your nose, lifting the nasal passages and opening them up. These help snorers whose problem starts in the nose (as opposed to from a soft palate or weight issues) but it’s relatively effective and very easy to get your hands on. Many different brands exist that can help open up your nasal passages while you sleep.
Mouthpieces and tongue retainer devices can help keep your tongue from slipping back into your throat and help prevent snoring. Many brands on the market claim to relieve snorers with different types of appliances. They all basically have the function of keeping your tongue from falling back into your throat while you sleep.
The CPAP machine is one of the most invasive ways to stop snoring. It’s usually intended for more serious snorers who are also affected by sleep apnea. You need to have a sleep study conducted in order to determine if you need a CPAP machine.
Now you know the best ways to stop snoring. Knowing what type of snorer you are will let you determine which of these tips will work best for you. You may need to try a few before you can notice a significant difference in your snoring. Be patient (and be patient with your partner) if it doesn’t magically happen instantly. Certain things like losing weight will be gradual, but you will start noticing changes as you shed the pounds.
Change your sleeping position
Sometimes switching from your usual back position to a side position is all it takes to prevent you from snoring. This is usually the best way to help mouth snorers stop snoring. Some pajamas are designed to keep you from rolling back to your usual back position. You can put a tennis ball in the back which will make it uncomfortable and practically impossible to sleep on your back.
Lose Weight or Get Toned!
If you’ve gained weight recently and noticed an uptick in how much you snore, it might be time to lose weight. Easier said than done, of course — and if you’re like most Americans, this is probably already on your to-do list — but the reason it’s important is because it helps your body in a myriad of ways, not just with snoring. Shedding the extra pounds and getting physically fit can have a huge impact on your snoring. Eating well, exercising, and leading a healthy lifestyle will not only benefit your snoring habits but your general well-being also. This may be the anti-snoring home remedy you’re looking for as opposed to snoring aids, but you probably already knew that, huh?
When you’re overweight, excess tissue and fat in or around your neck can push against your air passages and cause the esophageal tissues to vibrate when you breathe. The first step is to identify where your excess calories are coming from and cut down on the big culprits (soda, alcohol, sweets?), but the next step is to exercise more. The Mayo Clinic suggests about 20 minutes of mild aerobic exercise every day. Start with what’s comfortable and work your way up!
You can also work on your neck and throat muscles, too.
Raise your head
Raising your head a few inches more than usual can also have positive results in reducing your snoring habit. Your passageways will open up making air flow more freely, eliminating the chances of snoring.
Avoiding too many late-night drinks can help you get better sleep and also help prevent a snore storm.
When you quit smoking your throat and airways will start to heal from the inflammation caused by smoking and this can help reduce snoring at night. And, your overall health will thank you also.
Watch nighttime snacking
Eating too much before nighttime can make your digestion go into overdrive and disrupt your sleep. Try not to eat right before going to sleep to avoid this.
Treat allergies or congestion
You can treat congestion with saline nasal rinses or over the counter decongestants to free up your nasal passages to help relieve snoring. It’s alllllll connected in there. Your nasal passage, mouth, and throat are an interlocking machine that you outta keep maintained and well-lubricated. If you want to reduce snoring naturally without anti-snoring devices while being on a budget, simple preventative care is your easiest option. If your nose is clogged due to allergies, dust, mucus, or whatever’s found its way in there, you can rinse with a salt-water solution to clear those airways. You can also try using a neti pot or other saline spray to clear up your passages and allow air to rush in freely with each breath!
Taking a warm shower in the evening and blowing your nose are a few of the natural snoring aids that can help clear your passages as well. If you normally shower in the morning, consider this — a warm shower at night helps put your body in a more relaxed state (read: ready for sleepy time) and your bed will be cleaner on a daily basis (read: less prone to dust and allergen buildup)
Use a humidifier
Keeping a good humidity level in your bedroom while you sleep will prevent your nasal passages from drying.
Practice Good Sleep Hygiene
Honestly, you should practice good sleep hygiene no matter how bad your snoring is. Developing good habits around sleep will not only assist you in sleeping better and feeling well-rested during the day, but you’ll fall asleep more quickly and get better at winding down in the evenings. If you’re looking to stop snoring, the best home remedy is consistency in your bedtime schedule. Everybody prepares themselves for bed differently but here are some important things to adjust for the optimal evening routine.
- Develop a regular sleep schedule — The strongest natural sleep aid is consistency. Despite your tiredness, try to hop in bed around the same time each evening. If you can stick it out through the restless nights, your body will thank you by adjusting.
- Give yourself time to wind down — An hour or two before bedtime stop looking at screens that emit light, don’t eat heavy foods or drink alcohol (your digestive system doesn’t need a wakeup call before bed), and try to do a relaxing activity (like reading or journaling).
- Set up your bedroom to associate it with sleeping, not activity —Arranging your furniture properly and choosing the right color palette for your room can make a huge difference in how effectively you can transition from daytime to night mode.
Have a clean bedroom
Allergens and irritants in the bedroom can contribute to issues with snoring. Put on a pair of white gloves and get ready for a wake-up call, ‘cause it’s always a little worse than you’d hope. When was the last time you vacuumed under the bed? Dusted the ceiling fan? Fluffed your pillow in the dryer? Yeah — us too. It’s hard to keep up with dust and dander (especially if you have pets) but it’s well worth it for a decent night of sleep.
- Dust mites accumulate in pillows where they can cause allergic reactions, but you can throw ‘em in the dryer every few months and fluff away the mites and dandruff pretty handily.
- Dander and dust accumulating in those hard-to-reach areas of your room can cause irritation that inflames the airways and nasal passages. The narrowing of your airways makes it more likely for the air to *squeak* through, causing you to snore.
- If you suffer from allergies, taking an over-the-counter antihistamine might just do the trick by alleviating nasal congestion that accumulates while you (try to) sleep.
And there you have it! There’s such a wide variety of snoring aids, anti-snoring devices and snoring home remedies available that it’s definitely worth doing some investigation and trialing different options before taking more drastic measures. From anti-snore pillows to over-the-counter antihistamines and nasal sprays, there are plenty of options in the battle against poor sleep. No matter what your snoring affliction is caused by, there’s hope for a better night’s sleep just around the corner. Now — before you fall asleep this evening, try something that’ll improve the quality of your (and your partner’s) night!
Good luck with your snore-free journey!