How to Stop Snoring – Cures and Remedies that Work
What is snoring? Snoring is the sound of airway resistance and turbulence that is caused by the flow of air through a relatively narrow passageway in the upper airway.
Almost half of the adult population snores. As we get older, we are more like to snore. Why do people snore?
By itself, snoring is mostly an annoyance to the bed partner. However, snoring may be a sign of more significant sleep disorders.
When we go to sleep the muscles in the back of the throat relax. These are the muscles that keep the airway patent. The smaller that the diameter of the airway becomes, the more resistance there is with airflow. This resistance causes noise – which is what we call snoring.
Do you snore? Find out from a snoring app.
So, how to stop snoring?
Well, first it depends on what is causing the snoring.
There are several potential causes of snoring, as well as factors that can make snoring worse. As mentioned, age is a variable. With advancing age comes an increased likelihood of snoring. Weight is also a powerful variable. The more you weigh, the more you snore.
Drinking alcohol generally makes snoring more frequent and louder.
Same with sleeping in the supine position – on your back.
So what can you do to stop snoring?:
- Lose weight if overweight
- Don’t drink alcohol (at least not after 5 pm.)
- Try to sleep on your side
Treatments to Stop Snoring
There are several medical treatment options for snoring. These include:
There is some date to support the logic that head position relative to the neck may increase airway. There are also some experimental devices that suggest alleviation of snoring.
Most therapies that are advertise products on how to stop snoring are not well studied in large sample size, double-blinded research protocol.
For more information on sleep apnea, visit American Sleep Association – Sleep Apnea Page .
- How to Stop Snoring – Other treatments
- Stop snoring mouthpieces
- Snoring Remedies
- Sleep Apnea Mouth Guards
- Anti snoring pillows
- Stop Snoring Day
See the above pages to find out more information about how to stop snoring.
Body Weight and Snoring
Snoring is on the same spectrum of sleep disordered breathing as sleep apnea. While most people who have obstructive sleep apnea snore, most people who snore do not have sleep apnea. There is correlation between body weight, snoring and sleep apnea. In general, snoring and sleep apnea are associated with excess body weight. As BMI increases, there is increased association with decreased airway diameter. The decrease in airway diameter increased the turbulence and airway resistance that is associated with the snore noise.
So, one way to reduce the risk of snoring and sleep apnea is to normalize body weight if overweight. By normalizing weight, airway diameter is improved, which reduces airway resistance and snoring. A normal-weight person will not likely improve snoring if weight is decreased.
Gadgets and Devices to Stop Snoring
There are many devices and gadgets that sold online that claim to stop snoring. Some of these may work. Some of them do not. Many make claims that are not substantiated by valid science. Your best bet is to talk to your physician about snoring devices.
There is sufficient data that demonstrates that some mandibular advancing devices (MAD’s), also call Jaw Advancing Devices or Mandibular Splint are effective at reducing or eliminating snoring. These are similar to the devices that are used for treating sleep apnea. The FDA regulates the sale of these devices in the United States. If considering one of these devices in the U.S., it is recommended to confirm that the device is FDA listed.
At the time of this writing, snoring sprays, clips, and magnets do have have substantial evidence demonstrating their efficacy. There is very little evidence evaluating chinstraps or other over-the-face fabric devices.
There has been some research looking at body position influencing devices. For many, sleep in the supine position (back) is associated with more/louder snoring. Avoiding the back position may help some people to reduce snoring. Some have used tennis balls sewn into the back of t-shirts to prevent sleep in certain positions.
There are new digital snoring devices and snoring apps that are coming to market that evaluate snoring. Many use different mechanisms of actions.
With increasing interest in sleep and snoring, there are certain to be novel technologies developed to address this problem and to help stop snoring.