When some people sleep, the tissues in their airways relax. As they breathe, the air vibrates these tissues. The result is snoring. Many people snore some of the time. It can happen when you’ve got a cold or sinus infection, if you’re sleeping on your back, or even if you’ve had a bit of alcohol.
For others, snoring is chronic. It disrupts sleep, and can impact everyone in the household. Worse, snoring can be a sign of obesity, sleep deprivation, or sleep apnea. Some sufferers even have structural problems with their nose, throat, or mouth.
Anybody who snores should check in with their doctor. This is especially true for people who have other health conditions, are overweight, or who are excessively tired. Other warning signs include gagging or choking during sleep, sore throats in the morning, and difficulty concentrating. Finally, it is especially urgent to seek medical care if anyone reports that the snorer stops breathing throughout the night.
Now the good news! There are several reliable snoring remedies available. Snorers don’t have to continue suffering, and neither do their loved ones. Check out these proven snoring cures.
Home Remedies For Snoring
If your snoring is mild, happens only on occasion, and you don’t have any related health concerns, there are some home remedies and over the counter solutions for you to try.
‘Roll over!’ Sleep-deprived people everywhere have uttered this command to their snoring partners. It’s common because it’s surprisingly effective. When you sleep on your back, your tongue and soft palate tend to slide backwards. This constricts airflow, and causes that familiar vibrating snore. By rolling over to your side, you clear your airways and can then breathe without snoring.
If you’re overweight, you carry excess fat in places you can see, and in places you cannot. Your throat is one of the latter. Those excess pounds can lead to soft, bulky throat tissue. When you try to breathe as you sleep, all of that tissue rattles causing you to snore, sometimes quite loudly.
What Type of Snorer Are You?
There are 3 types of snorers and each need their own treatment. Take our 40 second test to see what type you are.
You can help reduce your symptoms by taking off excess weight. You can start by reducing the number of calories you consume each day, sticking with an exercise plan, and talking to your doctor about other weight loss options.
Nasal Strips And Dilators
If your nasal passages are restricted due to congestion or allergies, you might find yourself snoring. You can use nasal strips and dilators to help solve this problem. They can also help if your nostrils are narrower than average or you have a deviated septum. Nasal strips are placed across the bridge of your nose, and open your nasal passages from the outside. Nasal dilators are inserted into your nose. They open your nasal passages from the inside.
Because alcohol is a sedative, it causes the muscles in your mouth, jaw, and throat to relax and droop. This causes restricted air flow and leads to snoring. You can avoid this by not drinking at all, of course. If you do choose to drink, you can reduce snoring by consuming less, or waiting until the effects of alcohol have worn off a bit before hitting the sack. Many people get good results if they stop drinking three hours before they go to bed.
Decongestants Allergy Medications And Nasal Sprays
Congestion related snoring is caused by colds, allergies, and sinus troubles. Sometimes, the quickest and easiest cure is to simply treat those problems. If you find a cold reliever, allergy medicine, or nasal spray that eliminates your symptoms, your snoring will likely stop as a result.
Medical Interventions For Snoring
If your snoring is chronic and is causing other health problems, it may be time to ask your doctor about snoring remedies. These include:
- Changing Your Medications to Avoid Taking Sedatives in The Evenings
- Having Your Dentist Create an Oral Appliance to Keep Your Airways Open
- Using a CPAP Machine to Correct Obstructive Sleep Apnea
- Surgical Interventions Such as UPPP or Somnoplasty
- Rhinoplasty to Correct a Deviated Septum
- Palatal Implants to Stiffen The Soft Palate
Your doctor will be able to examine you and provide you with the best options to help you with your snoring problem. They may also ask you to report for an overnight sleep study. This will help them to understand how your snoring is impacting your sleep and overall health.
Explore Your Options
At best snoring is a nuisance. At worse, it can be a sign of something quite serious. Explore the snoring remedies that are available to you, and your quality of life and sleep can improve significantly.