How to Stop Snoring

By Jomvie Reyes - PTRP, RN, MN

Stop SnoringSnoring is the vibration of the respiratory and throat structures and the resulting sound, due to obstructed air movement during breathing while sleeping. The sound produced ranges from soft, whistle-like sound to loud and unpleasant similar to that of a revolving rotor.

While the snoring process can be described in a single mechanism, there are various ways on how to stop snoring.

The following are factors that are related to airway obstruction that leads to snoring:

  • Obesity that leads to fat forming near the respiratory structures and causes pressure and narrows the airway.
  • Allergies could also lead to increased mucus secretions that would lead to airway obstruction.
  • Smoking also causes tissue irritation of air passages that would lead in increased secretions and clogging.
  • Alcohol consumption and tranquilizer use may also lead to relaxation of tongue muscles which would lead it being pulled back causing obstruction.
  • In some cases, especially in children, some structures like the tonsils and epiglottis (structure that covers the air pipe during swallowing) are enlarged which could lead to airway obstruction.
  • Position during sleeping. Sleeping on your back would cause pulling back of the tongue and impede air flow.
  • Hormonal changes related to pregnancy. Aside from the increased body weight, hormones may cause muscles associated with breathing to relax. This would be dangerous to the baby too.

This condition may cause sleep deprivation to the snorers and those around them. Snoring is also associated with other conditions such as sleep apnea (absence of breathing) and cardiovascular diseases. In some cases snoring may lead to psychological and social disturbances due to the lack of sleep, mood and emotional changes, and even decreased libido.

There are various methods that are used to correct this minor disorder; all of which revolves around clearing the blockage of the breathing passage.

Do Mouthpieces Really Stop Snoring?

Mandibular advancement splints are specially made dental appliances that are designed to advance the lower jaw slightly thereby pulling the tongue forward. These appliances have been proven to be effective in reducing mild to moderate snoring and sleep apnea. The mouthpiece is the most common and most tolerated method in the management and treatment of snoring.

But considering that snoring is caused by various factors, it is prudent to say that mouthpiece use is not the absolute treatment.

Remedies that Work

There are a lot of methods to manage the snoring disorder. But it is imperative to determine and understand first the causes to treat the affliction appropriately. The following are tips on how to stop snoring:

  • Lose weight– to decrease the fat forming around the neck and relieve the pressure and narrowing of the air passage.
  • Manage allergies appropriately– follow the treatment and maintenance regimen for your allergies to avoid accumulation of secretions in the air passages.
  • Avoid smoking, alcohol, and tranquilizers- to avoid irritation of the air passage and over-relaxation of the muscles used in breathing.
  • Children snorers need to seek medical help– Children who suffer from snoring at an early age need to seek medical advice to determine the cause. This may be managed with surgery.
  • Pregnant snorers need to consult with their doctor– Talk with your doctor to determine the cause and manage the condition effectively.
  • Use mouthpiece/mouth guards– This non invasive method can be use to manage, if not treat the condition. This appliance holds the teeth together and helps in avoiding the jaw muscles to be too lax.
  • Sleep on your side– this position is advised to avoid having the tongue pulled back during sleep.
  • Elevate your head-this position is good to relieve the pressure off the airway making breathing much easier. Raise the upper part of the bed or prop up your upper body using pillows.

How to Stop Snoring With Other Devices

A lot of devices have been designed to manage and decrease the snoring problems. The market is filled with them. Aside from the mouthpiece which was described above, here are the other devices that apparently can solve snoring problems:

  • Chin strap – The device functions exactly as it sounds like. It keeps your chin up and mouth closed to eliminate snoring.
  • Nasal Products – they come in a variety of shape and form. These are sprays, nasal strips, and clips that are used to keep your nose open. These are recommended for snorers with allergies, colds, and sinus disturbances being the reasons for their problem.
  • Anti-snoring Pillows – Some pillows have been designed to solve the snoring problem. Unfortunately, this device still hasn’t lived up to its name. A lot of negative feedback has been generated towards its use.
  • Continuous Positive Airway Pressure device – This device works exactly like the ventilator in hospitals. It maintains pressure in the airway to ensure continuous airflow. It is definitely a solution to the snoring activity but its cost and maintenance is its downside.

To sum it all up, snoring can be caused by a lot of factors; and its severity has a wide spectrum. This is definitely a medical condition but is considered to be a minor disturbance that can be solved.

There are a lot of methods that can be utilized to solve the snoring problem. It is just important to understand the situation and deal with it accordingly.

Has this article been informative for you? If you have more questions related to this topic feel free to contact us.

Last Updated: November 13, 2013


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