One of the most common complaints from people who are sufferers of snoring is that they don't know how to stop snoring. We don't blame them though, most of us aren't exactly sure what the deal is with this problem.
Luckily for us, there's actually a lot you can do about it if you were the know-how. Snoring is a sound produced by the respiratory passage in the human body. It happens when the respiratory passages get blocked.
When the air passages get partially or completely blocked, snoring occurs as the sound that is produced. There are many causes for the snoring condition, including narrowing the airways in the upper jaw and the nasal cavity.
In addition, the muscles and tissues in the neck relax in the sleeping position, making the airways narrow. When it comes to effective ways to stop snoring, there are quite a few different options that you can choose from.
This brief article will discuss some of the most common solutions and alternatives that have helped many individuals who suffer from snoring problems.
The first step in this process is identifying the cause of your condition since it is likely that this will be one of the more difficult treatments to perform. Common causes include congestion, sleep apnea, and excess fat build-up on the soft palate.
It would be best if you remedied these conditions by addressing the underlying issues, making sure that none of them are causing the snoring in the first place.
1. Anti-snoring pillow
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There are lots of different snoring remedies and methods that people can try to stop snoring. One of the most popular snoring remedies is the anti-snoring pillow.
There are different types of these anti-snoring pillows that people can buy nowadays, and one of the most recommended anti-snoring pillows is the mouthpiece that you can buy.
This anti-snoring device works as an anti-snoring device by keeping the lower jaw and the soft palate in the position it should be in during sleep.
2. Lifestyle changes
Another common snoring remedy is lifestyle changes. For example, if you are overweight and suffer from snoring problems, then you should start losing weight.
In some people, sleep apnea is caused by excessive body weight. People who are overweight tend to have larger necks, making it easier for them to breathe when their airway diameter is smaller than average.
Excessive body weight increases the risk of increased neck tension, resulting in a reduced airway diameter. People with large necks are also more likely to snore.
To treat this condition, a physician can perform uvulopalatoplasty or soft palate removal surgeries to bring the nasal cavity closer to the spine, reducing the size of the neck.
If you are not overweight but have increased body fat levels, you should make those changes to your lifestyle and avoid snoring. Some lifestyle changes include getting rid of alcohol consumption, quitting smoking, and changing to a moderate level of physical activity.
Smoking decreases the strength of the muscles at the back of the throat, while alcohol interferes with blood vessel circulation. Therefore, you should avoid alcohol if you are trying to learn how to stop snoring.
3. Breathing exercises
A third common snoring solution that people use is certain breathing exercises. This involves taking long deep breaths when you are sleeping.
These breathing exercises are said to relax the airways and the muscles in the throat and tongue.
This is believed to reduce or prevent snoring because when you breathe in, more air gets through, and the lungs get more oxygen to help with the sound made while sleeping.
It is also believed that snoring is caused mainly by congestion in the airways, so clearing the airways can help reduce or stop snoring completely.
4. Sleep on your side
The fourth remedy is a no-brainer: to sleep on your side. The reason that snorers turn to this is that it allows them to better view the person beside them if there is a slight change in the sleeping position.
Some snorers have said that sleeping on their stomachs causes the mouth to fall open and block their noses. However, sleeping on their side actually allows more air to get through because the snorer's head is slightly elevated.
Also, raised head means that the tongue is kept out of the throat. So if a snorer sleeps on his back, the tongue will fall backward, blocking the airway, and causing snoring.
The simplest remedy for stopping snoring is to sleep on your side. Although it may not solve all problems, this should help those suffering from snoring.
5. Neti pot
If you have never heard of a Neti pot before, then you should look into this thoroughly. You may be wondering what exactly is a Neti pot.
Basically, it is a nasal irrigation system designed to clean out your nasal passages for clearing up your airways. By clearing out the nasal passages, you can breathe and sleep better.
The idea behind this type of device is to make sure you don't get into the position of having your mouth closed so much that you are in constant pain when you try to breathe.
Nasal congestion can be a major factor in why people snore. However, it is possible to eliminate nasal congestion through the use of a Neti pot.
It works by running warm water into the nose to open the airways and make it easier for air to flow. But if you feel scared to do this, you can watch how people do this on YouTube.
However, we've included a video that you can watch directly here. You can watch the video below.
When you use a neti pot to stop snoring, we advised you to drink lots of water, which is considered a way to flush out your system.
So, don't forget to hydrate yourself every day so you can do this method easily.
6. Mandibular advancement mouthpiece
A mouthpiece, commonly known as a Mandibular Advancement Device (MAD), is an effective device for eliminating snoring.
These devices are usually made of titanium or plastic, which helps hold your jaw and open the upper airways completely, thus preventing them from collapsing.
When used properly and for the correct amount of time, you will avoid apneas and snoring while you are sleeping.
It will help keep your airway clear to not experience vibrations in your neck and throat. This is good because without air flowing freely in and out of your lungs, you will experience soft tissue damage and an increased risk of infection.
Before you decide to use a mandibular advancement device to stop snoring, you will want to visit a dentist to make sure that you are a candidate for the device.
If you use the device too often or experience any side effects, it may not be the right device.
For example, if your jaw is misaligned, then the device will not work as well. You will also need to talk to your doctor about the different sizes of mouthpieces so that you find one that will fit comfortably in your mouth.
The dentist will take an image or a print of your teeth and your bite. From the impression, they will determine the size of your airway and where the airway is located in your mouth. After that, they can figure out the best way to implement a device to stop snoring.
You may have to undergo several dental visits before the procedure takes place. However, if you are serious about stopping snoring, this is an excellent option.
However, some say that these devices are not as effective because some people tend to forget to breathe when they are asleep. So, to combat this, don't forget to breathe when you are sleeping.
7. Practice relaxing your soft palate
Relaxing the soft palate to stop snoring is a technique used more than any other. In fact, it is so common that many people don't even realize they have it, although they have some form of this condition.
A soft palate is a tissue that hangs down from the roof of your mouth, along the back of the tongue, and the roof of the throat. It is designed to aid in saliva production. Still, it can obstruct your airway if it becomes relaxed, making it very difficult to breathe at night.
This snoring problem occurs because the soft palate expands in response to swallowing saliva. The solution for this is to strengthen the muscles in this area. There are several exercises that you can use to fix this problem.
One way to relax the soft palate to stop snoring is by holding a string or an elastic rubber band between the top and bottom teeth of the lower jaw. By doing this, the space between the soft palate and the back teeth is reduced.
Plus, the air that is forced through this space by your airflow will now be able to flow more freely through the throat and mouth.
Another way to relax the soft palate to stop snoring is to have your chin up against your head while sleeping. Doing this will force your jaw into a position where your airway is less likely to become blocked.
8. Anti-snoring bandage
The use of an anti-snoring bandage for this purpose is actually very simple. First of all, you will need to consult your doctor and see if he or she will be able to prescribe you the right kind of anti-snoring bandage for you to wear when you go to bed at night.
The way it works is when a person snores, it will close the person's jaw and block the airways in the throat and mouth.
This means that any sort of sound made by that person when they are asleep will not reach their mouth and will not result in them snoring. This is effective because it holds the soft palate in a position where it will not vibrate and cause the snoring sound.
9. Chinstrap
In many cases, your doctor may prescribe you a chin strap which is considered a better alternative than the anti-snoring bandage. People say that a chin strap for snoring works because it holds the jaw up while sleeping, preventing any airway from being blocked.
There are a couple of different chin straps that you can buy, but none of them really seem to do what it claims to do. A cheap chin strap will be loose in the store and won't keep your mouth closed the way you need it to stop snoring.
You also don't know whether or not it will slip off during the night and cause you to snore or if it is comfortable enough to use throughout the entire night.
You also don't know if it will irritate your throat or provide you with any relief at all. Some of the better chin straps have several different adjustments so that you can get just the right amount of support.
You also have to make sure that the chin strap you buy is comfortable so that you don't have any issues after wearing it for a few days.
For example, if the chin strap causes discomfort while wearing it, or if it doesn't keep your mouth shut properly while you are wearing it, you should look for another chin strap.
It would be best if you took your time to try and error before deciding which chin strap will stop snoring for you, which may mean looking around for a little bit before making your purchase.
10. Nasal strip
One of the simplest ways to quit snoring is with the help of a nasal strip. It is very effective because it helps you breathe through your nose and your mouth, and if done right, it works fast.
However, before you can start using nasal strips, you have to consult with your doctor and get them to approve the procedure. This process will then require you to take a few aspirins to help dilate your nasal passages.
The problem with these aspirins is that they do not stay in your nose long enough for it to do you any good. So, you should increase the amount of time you take to consume the tablets to be effective.
Nasal strips work best when you use them under a warm or hot shower because cold water would make them ineffective.
You just have to soak your face in warm water for at least 20 minutes per day, and then after a while, you can start applying them to your nose.
When you use the nasal strip, you just have to keep applying it to your nose until you finally feel your nose absorb the medication. If your nose feels congested or irritated, you can ease your congestion using wet cotton balls before using the nasal decongestant.
