Snoring is a common condition. It is caused by a narrowing or blocking of the airways, which causes audible vibrations. Most people will snore at some point in their lives, and there are many reasons for snoring, such as having a minor cold or sleeping on your back. But loud, chronic snoring can be a warning sign of a more serious condition, such as obstructive sleep apnea. Frequent and excessively loud snoring can disrupt and disturb both the quality of your sleep, as well as seriously interfere with your partner’s sleep. Those who suffer from snoring or live with a snorer may find that it negatively impacts the quality of their lives and increases the chance of daytime sleepiness. Depending on the cause of your snoring, there are different snoring solutions that can reduce its sound and frequency.
position is one of these. Avoid sleeping on your back, and ensure that your head is elevated. Avoiding alcohol and sedatives before bed can also improve and diminish your snoring. Both alcohol and sedatives cause your throat muscles to relax, which creates louder vibrations.
Losing weight is one of the most effective snoring solutions. Losing weight can reduce or even stop your snoring. This is because excess neck fat can compress the upper airways, which intensifies snoring. Some people have found that throat-strengthening exercises also decreases snoring.
Combining a few of these snoring solutions can help you be more likely to see results.
Similar to devices used for clenching teeth, or bruxism, there are oral appliances that can keep your airways open and stop your snoring. Depending on the anatomy of your sinuses and throat, these work by adjusting either the position of the jaw, or tongue, or soft palate. The use of an anti-snoring device is often advised if your snoring is caused by obstructive sleep apnea. The device works by moving the soft tissues in your mouth to minimize the vibrations that cause loud snoring.
Loud, consistent snoring can often signify obstructive sleep apnea. Snoring solutions for obstructive sleep apnea often include the use of CPAP therapy. CPAP machines prevent apneic episodes -- periods where your breathing stops. They also typically eliminate snoring. These machines work by providing a constant flow of air through a facial or nasal mask directly to the snorer. This helps keep the airways open and effectively reduces snoring.
However, in order for this treatment to be effective, you have to use it every night. These machines can be stored on or in a specially-designated bedside CPAP table or CPAP nightstand for convenience and accessibility. For those who travel frequently, there are also portable CPAP machines as well as portable CPAP cleaners that can be purchased from CPAP equipment suppliers. CPAP therapy is incredibly effective, but can require a lot of maintenance and diligence. This snoring treatment is generally reserved for those with moderate to severe sleep apnea.
In order to stop snoring with immediate effect, it is important to identify what is causing your snoring. Once you have found the cause of your snoring, there are a multitude of effective snoring solutions, ranging from small lifestyle adjustments, such as adjusting your sleeping position, to more intensive treatments, such as purchasing a CPAP machine.
Sleeping next to a chronic snorer can disrupt and deprive you of an adequate amount of sleep. It can be important for your own mental and physical health to find methods to reduce the impact of sleeping with a snorer. There are several options. With ear plugs, sleeping can be made much easier for those sharing a bed with a snorer. Listening to music, or turning on a fan or white noise machine, may also help drown out your bed partner’s snoring. If their snoring continues to disrupt your sleep, encouraging them to see a sleep specialist may be your best option.
Loud snoring can be perfectly normal, and can be the occasional result of drinking too much alcohol. However, if you find yourself constantly snoring loudly, then it can be important to get a sleep test done by a professional to ascertain whether you have obstructive sleep apnea.
There is no single best anti-snoring device. What is most important is to find the device that best suits your needs. The best anti-snoring device for you often involves getting one that is tailored to the anatomy of your sinuses.
The narrowing or obstruction of your airways can cause the soft tissues in your nose or throat to relax. When air passes through your airways, it causes vibrations because of this partial or total blockage. This creates the signature snoring sound. One cause of these blockages may be from a medical condition, such as obstructive sleep apnea. Another reason may be more benign, such as nasal congestion from allergies or the use of substances that relax your muscles.
© 2021 American Sleep Association.