How can I stop snoring are five words on the thoughts of many people who snore. Many of them will have tried many snoring remedies with little success, but how far can one go and what are alternatives are available?
Snoring is the result of the vibration of air as it is breathed in and out through an airway constricted by the relaxed tissues in the throat. Some snoring may happen in the nostril when there is partial blockage as a result of dried-in mucous due to a cold or the irritation in the case of allergic rhinitis. This kind of snoring is usually not chronic and may disappear when the underlying cause is dealt with. Chronic snoring which is loud and originates in the throat is the most distressing.
Available snoring solutions come in many forms which may lead many people to give up before even trying. But there is more benefit to try out the various options and to remain focused on dealing with the problem rather than letting the snoring win over you. An attitude that there is always a way keeps you open to seek until you find something that works for you. It is also good to consider snoring a challenge which you are ready to deal with and to conquer and not a cross to bear. A genuine discussion with your partner helps because you can share ideas and both of you can be on the look out for emerging solutions.
Snoring Solutions
Various anti snoring devices have been developed and tested. Some of these have worked for some people while the effectiveness of others is yet to be ascertained. Following are a few of these devices and a brief look at how they are designed to work:
- Jaw supporter is a simple device that supports the jaw so that the mouth remains closed and breathing is restricted to the nostrils.
- Mandibular advancement appliance is a device worn within the mouth. It is designed to keep the jaw in a forwarded position which forces the throat muscles and tissues to straighten and keep the airway open. Several variations are available including some that you purchase, boil and bite made of soft plastic. Others in this class are dental oral appliances, snore control appliance, nose breath mouthpiece and many others.
- Tongue stabilizing device is made of silicon and is worn within the mouth to hold the tongue forward so that it does not fall back towards the throat.
- Anti-snoring (orthopedic) pillows are designed to keep the head aligned with the spine so that a good posture is maintained as you sleep. By elevating the head, the throat tissues are positioned in a more natural position, leading to less labored breathing and a reduction or elimination of snoring.
- Continuous positive airway pressure masks are devices designed to force constantly pressurized air through a nose and mouth mask into the throat and lungs. The continuous air pressure discourages collapse of the throat tissues thus eliminating snoring.
- Pillar implants are inserted in a medical procedure to support and stiffen the soft palate and keep it from blocking the airway.
- Surgery procedures are available which involve removal of excess tissue from the throat to widen the air way. These should be considered when nothing else works and your trusted physician’s advice is positive.
Natural ways to stop snoring:
These involve lifestyle changes and should be on the front-line of dealing with snoring.
- Quitting smoking reduces some of the irritation in the throat and can eliminate or reduce snoring.
- Quitting or reducing alcohol consumption especially within three hours before going to bed can reduce snoring.
- Weight management: overweight people are more likely to snore. By working to reduce your weight, you can lower or eliminate the snoring problem.
- Clear nose: scraps of wet or dry mucous can considerably narrow the nasal air passage and bring about or worsen snoring. Maintain a habit of thoroughly clearing your nose before going to bed. If you are suffering from a common cold, rhinitis or some other allergic problem, have it treated.
- Clean bedroom: keep your bedroom dust free and change your mattress regularly. Dust within the mattress or the room can be a source of irritation and narrowing of the airways which can lead to snoring.
- Keep bedroom air humid: dry air can cause irritation of the mucous membranes, encouraging constriction and snoring. A humidifier can be a good investment.
Snoring solutions come in many styles and there must be one that can work for any situation. Keep searching and bear in mind that there is always a way.