Snoring occurs when air flows past relaxed tissues in the throat, causing the tissues to vibrate and produce a hoarse or harsh sound. Though snoring every now and then is nothing to worry about, chronic snoring may be a sign of an underlying health condition.
Remedies and Treatment Options for Snoring
If snoring has become a serious issue, here are a few things you can do to treat snoring and its various causes.
1. Lose weight.
Individuals who are overweight or obese have excess tissue in the throat that may be causing snoring. Eating healthy, reducing overall caloric intake, and exercising daily can help individuals lose weight naturally. Patients may also visit their doctor or a nutritionist for more advice on losing weight.
2. Don’t sleep on your back.
Sleeping on the back may cause the tongue to move to the back of the throat and partially block airflow. Sleeping on the side can help improve airflow and reduce or stop snoring.
3. Raise the head of the bed.
Adding four inches in height to the head of the bed can help reduce snoring by keeping the airways open.
4. Try using a nasal dilator.
There are two types of nasal dilators. An external dilator opens the nostrils or nasal passage from the outside, usually by applying a stiff strip to the outside surface of the nose with adhesive. An internal nasal dilator is a plug that is inserted into the nostrils.
5. Treat chronic allergies.
An allergy may be the cause of your snoring. Allergies may reduce airflow through the nose and force you to breathe through the mouth. Breathing through the mouth increases the likelihood of snoring.
6. Correct nose anatomy.
Whether you were born with a deviated septum or sustained an injury to the nose, misalignment of the wall that separates the two sides of the nose may restrict airflow. You may need to undergo a septoplasty to correct a deviated septum and stop your snoring.
7. Limit or avoid drinking alcohol before going to sleep.
Alcohol relaxes the throat muscles and causes snoring. Simply avoid drinking alcohol for at least two hours leading up to bedtime.
8. Stop taking sedatives.
Some sedatives may contribute to snoring. Speak to your doctor to learn about other options that won’t lead to snoring.
9. Quit smoking.
The irritating smoke in cigarettes and other tobacco products inflames the tissues that line the airway. This inflammation may lead to swelling, airway congestion and a narrow airway. One study of 811 adults found that the risk of snoring was 2.3 times greater among current smokers.
10. Get at least seven hours of sleep every night.
Sleep deprivation can increase the likelihood of snoring. Make sleep a priority and you’ll be less likely to snore.
11. Use an oral appliance.
An oral appliance is only worn during sleep and helps stop snoring by moving the jaw forward and opening up the upper airway. Individuals should speak to their doctor to find an oral appliance device that is best for them.
12. Wear a CPAP mask.
If snoring is caused by obstructive sleep apnea, then a continuous positive airway pressure (CPAP) machine can help keep the airway open during sleep.
Though there are many treatment options for snoring, it’s important to speak to a doctor to determine the exact cause of snoring. Identifying the cause of snoring will help doctors create a personalized treatment plan.