For an increasingly large number of people, snoring is hardly a 'silent' problem. Around 40% of the population are affected, with male sufferers outnumbering women by 4 to 1. So, if you are reading this, you have probably asked yourself, "how can I stop snoring"? Thankfully, snoring is no longer treated as a joke and is taken much more seriously. With reports of some snores resounding at 92 decibels (louder than a pneumatic drill!), snoring has the potential to break-up relationships and can also be a sign of a more sinister disease. So consider these options to help alleviate your snoring problem?
How can I stop snoring by changing your diet?
Sorry, but there are no known foods that have been statistically proven to alleviate snoring and excessive eating and a lack of exercise are known to cause snoring. However, there are some things you can avoid. For example, dairy products can increase the mucus levels and excessive alcohol is a well-known problem as it can lead to a greater relaxation of the trachea, as may the use of sleeping pills. Smoking can also be a problem as it can lead to congestion and drinking excessive caffeine may lead to respiratory problems.
How can I stop snoring by using specific exercises?
There are several exercises that can be performed over a period of time that can help lessen a snoring problem. These exercises tend to rely on increasing the oxygen levels and strengthening specific muscles and some have claimed success within as short a period as seven days.
How can I stop snoring by using off-the-shelf fixes?
There are several claims that off-the-shelf products will work and perhaps they do - but only for some. There is no proof that a single item will work effectively for everybody. Some of these fixes involve gum shields that alter the space at the back of the throat by pushing the jaw forward slightly or others that keep the mouth open. There are also products that involve strips or a clip on the nose that keep the passages clear and sprays that help stop the palate vibrate.
It is important to find out what type of snorer you are before spending your money on anything. For example, you may be a "tongue based snorer" where your tongue slips back and obstructs the airway or perhaps a mouth breather where the air being sucked in can create a lot of vibration. Perhaps the latter is because you have a more physical abnormality in the nasal passages or small nostrils that force you to breath through the mouth.
How Can I Stop Snoring Using Equipment?
You could buy a CPAP (continuous positive airway pressure) machine although these are often more associated with sleep apnoea they may help snorers as the two conditions are often related. While some have fixed pressures, the more expensive ones are more adaptable and sensitive to your personal needs. This is because when snoring is sensed, they will change the pressure automatically.
How Can I Stop Snoring Using "Stop Snoring Pillows"?
Anti-snore pillows are a specific type of orthopaedic pillow that helps keep your neck and spine in alignment, although some may not find them very comfortable they can be useful.
How Can I Stop Snoring Using Surgery?
There are approximately nine different types of surgery available and as you probably know, surgery is likely to be expensive, often a last resort and doesn't always work. The four main surgeries are uvulopalatopharyngoplasty, laser-assisted uvuloplatoplasty, palatal stiffening operations and radio-frequency ablation.
As these four surgeries may suggest by the nature of their names, you should first be sure that your snoring is as a result of the soft palate rather than any other cause. Surgery usually involves reducing the amount of the soft palate or removing the tonsils or both. It may also involve the removal of the uvula (the small piece of soft tissue that can be seen dangling down from the soft palate at the back of the tongue).
It is hoped the above has given you some ideas to explore now you have come to accept that snoring can be a real problem but that there are several possible solutions. What is suggested is that you do your research and if in any doubt consult your physician for advice.
How can I stop snoring by changing your diet?
Sorry, but there are no known foods that have been statistically proven to alleviate snoring and excessive eating and a lack of exercise are known to cause snoring. However, there are some things you can avoid. For example, dairy products can increase the mucus levels and excessive alcohol is a well-known problem as it can lead to a greater relaxation of the trachea, as may the use of sleeping pills. Smoking can also be a problem as it can lead to congestion and drinking excessive caffeine may lead to respiratory problems.
How can I stop snoring by using specific exercises?
There are several exercises that can be performed over a period of time that can help lessen a snoring problem. These exercises tend to rely on increasing the oxygen levels and strengthening specific muscles and some have claimed success within as short a period as seven days.
How can I stop snoring by using off-the-shelf fixes?
There are several claims that off-the-shelf products will work and perhaps they do - but only for some. There is no proof that a single item will work effectively for everybody. Some of these fixes involve gum shields that alter the space at the back of the throat by pushing the jaw forward slightly or others that keep the mouth open. There are also products that involve strips or a clip on the nose that keep the passages clear and sprays that help stop the palate vibrate.
It is important to find out what type of snorer you are before spending your money on anything. For example, you may be a "tongue based snorer" where your tongue slips back and obstructs the airway or perhaps a mouth breather where the air being sucked in can create a lot of vibration. Perhaps the latter is because you have a more physical abnormality in the nasal passages or small nostrils that force you to breath through the mouth.
How Can I Stop Snoring Using Equipment?
You could buy a CPAP (continuous positive airway pressure) machine although these are often more associated with sleep apnoea they may help snorers as the two conditions are often related. While some have fixed pressures, the more expensive ones are more adaptable and sensitive to your personal needs. This is because when snoring is sensed, they will change the pressure automatically.
How Can I Stop Snoring Using "Stop Snoring Pillows"?
Anti-snore pillows are a specific type of orthopaedic pillow that helps keep your neck and spine in alignment, although some may not find them very comfortable they can be useful.
How Can I Stop Snoring Using Surgery?
There are approximately nine different types of surgery available and as you probably know, surgery is likely to be expensive, often a last resort and doesn't always work. The four main surgeries are uvulopalatopharyngoplasty, laser-assisted uvuloplatoplasty, palatal stiffening operations and radio-frequency ablation.
As these four surgeries may suggest by the nature of their names, you should first be sure that your snoring is as a result of the soft palate rather than any other cause. Surgery usually involves reducing the amount of the soft palate or removing the tonsils or both. It may also involve the removal of the uvula (the small piece of soft tissue that can be seen dangling down from the soft palate at the back of the tongue).
It is hoped the above has given you some ideas to explore now you have come to accept that snoring can be a real problem but that there are several possible solutions. What is suggested is that you do your research and if in any doubt consult your physician for advice.
About the Author:
Having been married to heavy snorer for many years, Sophie has had first hand experience of the issues surrounding snoring. Read her stop snoring story at No More Snore.
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