Snore Relief

Ways To Stop Snoring

There are many ways to get snore relief and numerous tips to stop snoring.

In considering ways to stop snoring, you need to understand what causes the noise, and this can differ from person to person. When you fall asleep and move into a deep sleep, the mouth and throat muscles relax. These muscles include the roof of the mouth, called the soft palate, in addition to the tongue and throat.

As the throat tissues relax, they may partly block your airway and vibrate with each breath. With loud snoring, the airway is particularly narrow, and airflow is more forceful. As the mouth and throat tissues vibrate more, the snoring gets louder.

What causes snoring:

Mouth structure: A heavy soft palate, or enlarged tonsils or adenoids, can reduce your airway. Similarly, if the uvula is elongated, this can obstruct airflow. The uvula is a piece of tissue hanging from the soft palate.

Weight: Obesity can cause snoring due to the increased amount of neck fat , narrowing the airway further during sleep. A 10% loss of body weight is one of the best snoring solutions.

Smoking: Smoking adds to throat tissue congestion and can also cause acid reflux, causing throat irritation and therefore cause snoring.

Alcohol: Alcohol consumption shortly before bedtime can significantly contribute to loosening of the throat muscles and therefore snoring. Doing a trial of no alcohol in the evening for 3 weeks, can help you see whether it will give you snore relief.

Nasal problems: Nasal congestion as a result of allergies and infections, or even a deviated nasal septum can cause snoring. Snoring is more likely when you have a cold or sinusitis. Treating your nasal congestion is one of the best ways to stop snoring.

Sedatives: Sleeping tablets can relax muscles more than usual, and contribute to snoring. If you have trouble falling asleep, visit our facts about insomnia section for other ways to get to sleep and stay asleep.

Sleep apnea: snoring may be due to obstructive sleep apnea. This is a serious condition where the throat muscles can obstruct the airway entirely, stopping breathing. After a period of seconds, the lack of oxygen and increased carbon dioxide make the sleeper wake, pushing the airway open and a loud gasp of air.

Most snorers are male, aged between 30 and 65, overweight, possibly with high blood pressure. Their snoring is usually worse after consuming alcohol.

Tips to stop snoring

Sleep on your side

Elevate your head

Avoid alcohol and sedatives in the hours before bed

Clear nasal passages

See Natural snoring remedies for more detailed snore relief.

Anti snoring mouthpiece

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