It’s been proven that most people snore for a variety of reasons. In order to effectively treat your snoring problem, it’s important to first uncover the underlying causes of snoring, and then work on solving the problem. Fortunately, with all the stop snoring tips, snoring is a physical problem that can be resolved relatively easily.
Change Your Lifestyle
The Mayo Clinic and the National Heart, Lung and Blood Institute recommend that a lifestyle change for chronic snorers and sleep apnea sufferers, as it can lead to significant improvements. To this end, part of the stop snoring tips they recommend is that people avoid any medication that could make them sleepy. It’s also recommended that you avoid drinking alcohol before bed, since it can make it difficult for your throat to stay open during sleep.
The position you sleep in can also affects the free flow of air, which is why it is recommended that you sleep on your side. This is one f the best stop snoring tips as it helps keep your throat open. If you find it difficult to sleep on your side, consider purchasing a pillow that supports your head more effectively while you’re in this position. You’ll be less likely to turn onto your back once you establish a comfortable sleeping position on your side.
If you are overweight or obese, one of the good stop snoring tips is to begin a diet and exercise program. Any extra weight you are carrying around can narrow your air passageways making it harder to breathe during sleep.
Another way to reduce your snoring is to ensure that your nasal passages are kept free at night with the help of allergy medication or a nasal spray. In the same vein, if you are a smoker, one of the serious tips is seriously consider giving up the habit as smoking can obstruct airways.
Lifestyle changes can significantly improve symptoms and help you stop snoring. However, if you suffer from a moderate or severe case of sleep apnea, then these changes might not be enough to give you the results you want. In the case where simple stop snoring tips are not enough, it is often a good idea to consult a physician, who might recommend some other treatments such as a breathing device. A wide range of breathing devices are available on the market designed especially to help people stop snoring. For example, certain dental mouthpieces advance the position of your tongue and soft palate to ensure your throat stays open and allows the free circulation of air.
Continuous Positive Airway Pressure mask. This is another device that uses a small pump to force air into your breathing passages. In fact, CPAP is quite effective at treating sleep apnea and is the method favored by most medical professionals. However, some find it uncomfortable or can’t adjust to the noise the unit makes. If you find yourself in this situation, consult with your doctor before you stop using the unit because there are adjustments that can be made to improve comfort.
Another stop snoring tips option is surgery. There are three types of surgery used: laser surgery, radiofrequency tissue ablation, and traditional surgery.
Traditional surgery involves the surgeon removing excess tissue from your throat, essentially a “throat-lift.” However, this procedure does come with a series of side-effects, including nasal congestion, bleeding, pain and possible infection.
Radiofrequency tissue ablation also involves the removal of excess tissue, namely a portion of the soft palate. This is a relatively new procedure and research is still being conducted to prove its effectiveness. However, this method seems to be less painful than other forms of snoring surgical treatments.
Laser surgery involves the use of a laser beam to remove the uvula and shorten the soft palate. This is meant to widen your air passages and reduce the chances of vibration. Note that a single session might not be sufficient and it is not recommended for people suffering from sleep apnea. Its effectiveness hasn’t been proven in such cases.
Alternative Snoring Remedies
According to the Mayo Clinic, there are some alternative stop snoring tips that could improve your symptoms. For example, playing a musical instrument known as the didgeridoo can help by training the muscles of your upper airway. A study that was conducted in February 2006 by the British Medical Journal revealed that people who played the instrument almost every day for 25 minutes found that they didn’t feel as sleepy during the day.
Since excessive daytime sleepiness is often caused by snoring and sleep apnea, it was concluded that this alternative treatment has potential. However data is still preliminary and more research is required. Singing seems to have a similar effect, since it helps train muscles and provides more control of the upper throat and soft palate. A study revealed an improvement of symptoms after participants sang for 20 minutes daily for three months.
If you suffer from chronic snoring, it is vital that you consult a doctor, especially if you find yourself waking up gasping in the middle of the night or suffer from excessive daytime sleepiness. Consultation is needed to determine whether or not you suffer from sleep apnea. However, if your snoring problem isn’t as severe, you should first try to change your lifestyle and see if this helps. If not, then it is recommended that you speak with a medical professional who can advise you on better stop snoring tips and a course of action.