Snoring is the most common sleeping disorder and there are a variety of ways which can help you get rid of them and enjoy a sound and calm sleep time. Depending on the severity of your snoring problem there is a huge variety of options which can help you get rid of this sleeping disorder and help you improve sleep quality. There are four major categories of methods which can help you prevent snoring problems and sleep better during the night. These include:
- Bedtime remedies to cure snoring
- Lifestyle changes in order to prevent snoring
- Anti-snoring exercises
- Medical treatments to cure snoring problems
Bedtime remedies to cure snoring
The bedtime remedies which can be adopted in order to sleep better and improve your sleep quality are as following:
Change your sleeping posture
Your sleeping posture can play a very important role in the quality of sleep you get each night as elevating your head up to four inches above your body level so that it becomes easy for your jaw and tongue to move forward and avoid collapse causing snoring. There are special anti-snoring pillows which can be used in order to keep your head to a suitable height so that your sleep becomes snore-free and also your neck muscles are not cramped.
Sleep on your side rather than sleeping on your back
Sleeping on your side instead of your back helps you to keep your head in a position which allows smooth passage of air through the nose as well as mouth as a result of which snoring can be avoided. Some people are habitual of sleeping on their backs so in order to make them sleep on their sides you must attach tennis ball at the back of their night suits so that they are forced to sleep on their sides throughout the night.
In this case, if you habitually turn on your back while sleeping the tennis ball will cause discomfort and force you to turn on your side again. You can also wedge a tennis ball filled pillow on your back in order to ensure that you enjoy a snore less sleep and wake up with a fresh and healthy mindset. Using these techniques it will become your habit to sleep on your sides and allow better airflow through your throat and nose making your sleep quality better.
Use an anti-snoring oral appliance
Several anti-snoring appliances have been manufactured by medical specialists and dentists in order to help you get rid of your snoring problems by keeping your jaw or tongue in place so that it does not collide with the throat muscles and become a reason for snoring problems. The major types of these anti-snoring oral appliances include:
Mandibular advancement devices (MAD)
These devices are designed like mouth guards and their function is to hold your mouth open and moving the mandible jaw slightly forward so that the air can pass freely through your mouth in order to avoid snoring problems. You can fix these MADs to fit on your upper jaw, lower jaw or both depending upon the type of snoring problems you are facing. Loud snoring can also be sometimes caused due to the vibrations of upper airways tissues. MADs can also manage to tighten and stretch the tissues of your upper airways so that more volume can be created for the air to pass and help you breathe better during sleep.
According to recent studies conducted it has been observed that MADs prove to be very effective in resolving snoring problems especially in cases where the person using them is suffering from severe snores or sleep apnea which is another type of sleeping disorder. These devices are also helpful in lowering the blood pressure of patients who suffer from sleep apnea. People who experience teeth grinding during sleep due to the presence of misaligned jaws can also get benefit from these devices in addition to getting rid of snoring problems.
These amazing devices are user-friendly, comfortable to wear, flexible and easily cleanable so that users can easily wash them after use. You can also carry them around if needed in order to avoid snoring problems. Their cons include a few side effects like mouth dryness, uncomfortable feeling in teeth and gums or temporary pain in the jaw in the starting day of their usage. Few best anti-snoring mouthpieces available in the market are mentioned below:
- Good Morning Snore Solution
- Zen sleep TRD
- Snore Medic
- Sleep tight
Tongue retaining devices (TRD)
The tongue retaining device is a type of oral anti-snoring devices which is a small piece of plastic which can be placed on your lips so that your tongue can be placed on this device. These TADs work by holding the tongue in such a position that it is slightly moved forward instead of moving the jaw forward so that your tongue does not collapse with the throat tissues causes snoring problems during the night.
These devices are less comfortable to wear as compared to mouthpieces and it might take such a long time to get used to it.
The advantages of these devices include that it is easy to put on and you do not need a professional to fix it. This device is also portable, inexpensive and small so that you do not feel uncomfortable your tongue does not feel burdened while wearing it after you get used to it. A TRD device is especially suitable for people who have a thick inner mouth tissue as this device is placed in the front section of your mouth so any type of gum or tooth irritation can be avoided.
This device is not suitable to be worn by people who have a displaced jaw or people who have a frenulum (connective tissue which secures the tongue with the floor of the mouth). This device is also quite time-consuming as you need to soak it in warm water In order to enhance the flexibility of the plastic and sometimes it may also come off while sleeping. Using a tongue retaining device can also be responsible for discovering your tongue when used frequently. The best tongue retaining devices include the following:
- Good Morning Snore Solution
- Other anti-snoring devices
- Nasal Strips
These strips are adhesive bandages which can be worn over your nose bridge and sides of your nostrils and their purpose is to keep the nostrils wide open so that air can pass freely through them and ensure that snoring is avoided.
These strips can be placed under your chin during sleep time and their purpose is to push your jaw slightly forward and keep the airways open to allow free air passage and avid snoring problems during sleep.
These devices look similar to little shields and they serve the purpose of keeping the air passing through your mouth and through the vibrating tissues of your airways without facing any obstruction. This proves very helpful in getting rid of your snoring problems and enjoying a peaceful and sound sleep time.
Clear nasal passages
In order to enjoy a nice sleep, you must clear your nasal passages frequently. If you have a stuffy nose frequently you must not forget to rinse it using saline before going to bed in order to breathe freely through your nose and prevent snoring problems. Other steps which must be taken in order to keep your nostrils open for free air passage is the usage of a neti pot, applying nasal decongestants, nasal strips so that you are able to breathe easily. If you suffer from any type of allergies then you must try to reduce dust mites in your room and avoid sleeping with your pet or use an anti-allergy medicine.
Keep the air in your bedroom moisturized
Dryness can also cause snoring problems during sleep as it can cause irritation in the outer membranes of the nose and throat so in order to avoid this you must try to keep the air of your bedroom moisturized by using a humidifier in your room. It will also help you to avoid swollen nasal tissues.
Lifestyle changes to avoid snoring issues
If the snoring issues you are facing are not of high severity then you can prevent this sleep disorder by making a few changes in your lifestyle. A few of the recommended lifestyle changes are mentioned below:
Maintain a healthy BMI
Extra fats around your neck can make your muscles less toned and as a result, cause snoring problems. In order to avoid this, you must lose weight and maintain a healthy body mass index as it will tone your muscles and reduce the unnecessary fatty tissues.
Quit smoking and avoid alcohol consumption
Your chances of suffering from snoring during sleep are very high if you are a smoker. Smoking is responsible for irritating the membranes present inside your throat and nose which can be responsible for blocking the airways and cause an obstruction in breathing as a result of which snoring can be experienced. If you quit snoring it can prove to be a very quick fix for curing snoring problems. Drinking alcohol can also be a reason for your snoring problems during the night. If you consume alcohol two to three hours before going to bed it can cause really bad snores so you must avoid alcohol consumption in order to sleep well. Taking sedatives also has a similar effect on your muscles and they are over relaxed as a result due to which snoring can be caused so you must also avoid taking such medications.
Be careful about what you eat before going to bed
Snoring can also be caused due to a bad diet. For example, if you eat a large portion of food just before going to bed then you can experience snoring problems as a result of it. Similarly, there are certain foods which can cause snoring issues if they are consumed right before going to bed such as dairy products, soymilk, etc. and several other high-calorie products.
A regular workout session can help you immensely in getting rid of your snoring problems even if you are not successful in losing weight. A regular visit to the gym results in toning the muscles in your body which can help in preventing snores and make your sleep quality better. There are also a few exercises suggested by medical specialists which can contribute towards preventing snoring problems and strengthening of your throat muscles. These exercises are listed below:
- Repeat each vowel which includes the letter a, e, i, o, and u loudly for three minutes and you have to repeat this activity a few times daily in order for effective results.
- You have to place the tip of your tongue behind your front teeth and then slide your tongue in backward position for around three minutes daily.
- Purse your lips tight together after closing your mouth and hold them in this position for 30 seconds.
- Move your jaw to the right while keeping your mouth open and hold it there for 30 seconds. Then move your jaw to the left side and hold it there for 30 seconds as well.
- Open your mouth and then contract the muscles present at the back of your throat for 30 seconds repeatedly. While doing so you must look into the mirror and notice that your uvula is moving up and down also while performing this exercise.
- If you want to do a fun exercise to tone your muscles then you can do it by singing as it can prove to be very helpful in enhancing the muscles control in the soft palate as well as throat and result in a reduction of snoring problems due to lax muscles.
Medical treatments for snoring
The medical treatments for snoring include the following options depending upon the diagnoses by the doctor:
- Sleep Apnea Machine, which is also better known as Continuous positive airway pressure (CPAP)
- Laser-assisted uvulopalatoplasty (LAUP)
- Palatal implants
- Custom-fitted dental devices
- Lower jaw positioners
- Surgical procedures
About The Author:
Usman Raza is a health and fitness blogger, as well as the co-founder of usmandigitalmedia.com. I am very passionate when it comes to writing about staying healthy and fit, and it is a continual goal to frame my life around that sort of lifestyle. When I’m not working, I am likely spending my time reading a great book or prepping myself further on health and fitness knowledge.