Snoring is an issue which makes it really hard for people who are suffering from it to lead a normal life. It’s not possible for most people to sleep while having a loud snoring partner in bed with them. Besides, snoring also affects people in all walks of their life.
If you are suffering from the issue of snoring you will know how embarrassing it is to snore while traveling in the night or bunking with your friends on a business trip. This social stigma about snoring makes it really hard for patients to accept the problem and get suitable treatment for the same.
Treatment for snoring can be usually managed by making some lifestyle and physical changes, however, if snoring is accompanied by OSA the doctors will ask you to follow much more serious treatment methods. In the below section we will discuss some of the most common treatment methods used against snoring.
Use of Oral Appliances:
These appliances refer to form fitted dental contraptions that can adjust the shape and position of the anatomy of the mouth including the jaws, the palates, and the mandibular providing more space for the air to flow freely. These equipment have to be designed according to the instructions of the dental specialist.
The dentist will calculate the exact dimensions of adjustments that will be required to ensure that air passes freely through the nasal pathways. If you are using oral appliances you need to have a certain level of commitment which involves a regular visit to your dentist and the regular use of the appliance until the problem is rectified.
CPAP (Continuous Positive Airway Pressure) mask is a pump operated medical apparatus which will ensure the flow of pressurized air through your nasal pathways ensuring that it remains open throughout the sleep. This is one of the most effective and non-invasive methods for treating the issue of snoring.
People who use CPAP mask can sleep without the tension of snoring and has been highly effective in treating patients suffering from OSA.
However, some users find it difficult to sleep when the sound of the bedside pump disturbs them, yet with time people get used this sound same as the air-conditioner and can attain deep sleep without having to undergo any painful surgical procedures.
In extreme cases, snoring can be cured using surgical procedures based on the upper mouth palate. The surgeon will try to trim and tighten the tissue inside the throat and the upper region of the mouth to ensure that very little tissue will be left to relax and block the airway causing snoring. Some of the most commonly used surgical procedures for curing the issue of snoring are listed below:
UPPP: Uvulo palato pharyngo plasty
is a surgical procedure which aims at reducing the size of tissues causing snoring
MMA: Maxillo Mandibular Advancement
is yet another surgical procedure wherein the surgeon will try to push your upper and lower jaw forward to allow more space at the back of your mouth to let the air flow freely.
This is also a surgical procedure wherein low-frequency radio waves are used to shrink the extra size of the tissues in the mouth and throat to reduce the obstruction to the nasal pathway.
Hypoglossal Nerve Stimulation:
This is a comparatively new surgical procedure wherein the nerves are stimulated in a way that it blocks the tongue’s tendency to move backward while taking a breath and thereby increasing the obstruction to the nasal pathway.
Home Remedies for Snoring:
Besides the medical procedures, simple snoring without the accompaniment of obstructive sleep apnea can be treated by making some simple changes in your lifestyle and following some home remedies. Some of the most commonly used home remedies to stop snoring are listed below.
Snoring that is caused due to obesity can be easily rectified if you put in some effort into losing those extra pounds. You can see the difference in the amount of snoring as soon as you start losing a little weight. The excessive tissues in the throat caused due to obesity will slowly disappear as you exercise enough to burn the extra fat and obtain healthy body weight.
Change the Posture of Sleep:
Changing the position in which you choose to sleep can help a lot in reducing snoring. As discussed earlier, the extra gravity while sleeping on your back will increase the obstruction in your throat by making it narrower. Sleeping on the side is a very effective remedy to stop this issue.
Raise Your Head While Sleeping: Keeping your head in a raised position about 4 inches than usual can significantly help in reducing snoring. This is because using extra pillows to get an elevation to your head brings out more space in your throat allowing the air to flow freely.
Use Nasal Strips:
Use of nasal strips, which are basically adhesive strips to be applied on the nostril to keep it open can help in reducing snoring a lot. These strips ensure that the nostrils operate at a maximum capacity making the airflow without any obstruction due to the structural challenges in the nose.
Use Nasal Dilators: Nasal Dilators are adhesive strips that are applied externally across the nostrils to allow the air to pass through freely. These home remedies, however, won’t be effective against snoring which is accompanied by OSA. Use of nasal dilators may seem a bit difficult in the initial stage but the person will grow used to it soon.
Treat Chronic Congestion:
Chronic congestion in the nasal pathways can only make the issue of snoring worsen. It’s essential that you use proper medication including
nasal sprays to ensure that congestion caused due to allergy does not contribute to the causes of snoring. This is the first line of Snoring
As discussed earlier, the use of alcohol can make the condition of snoring even worse. The relaxation alcohol gives to your throat tissues can lead to serious obstruction in the nasal pathways. It’s also important that you do not go to sleep right after consuming alcohol as this practice can guarantee that you snore.
Stop Taking Sleeping Pills:
Sleeping pills induce a state of deep sleep very soon than normal which involves rapid relaxation of the tissues in the throat and the upper palate causing extreme obstruction to the nasal pathways.
Reducing or completely stopping to smoke can have multiple health benefits.
Since the site of nicotine absorption for smokers is through the throat, there can be a health hazard that could originate from this site.
The health of your throat and mouth is extremely essential for the treatment of snoring and smoking puts this in a grave state of danger.
Get Proper Sleep:
Sleep deprivation can cause the muscles in the throat to relax more thoroughly than in a normal situation this can lead to extreme snoring.
Having a proper sleep cycle and sticking to it can help control snoring without the use of any external medications or surgical procedures.
Exercises to Stop Snoring:
Besides the many home remedies and surgical procedures, there are a bunch of exercises that can help you reduce the issue of snoring.
Following these exercises, in the long run, can help you a lot. In below section are some of the most simple exercises you can do to reduce snoring.
The vowel exercise:
This exercise is very simple, all you need to do is to repeat the vowels out loud for about 3 to 5 times a day.
The vowels in the English language are (a-e-i-o-u).
This exercise involves you keeping the tip of your tongue under the upper row of the teeth and then moving your tongue backward in a sliding fashion for about three minutes every day.
This format of exercise requires that you close your mouth and hold it for about thirty seconds while pursing your lips at the same time.
This exercise is done by opening your jaw to your left and holding it in that position for about thirty seconds.
You need to repeat the same by opening your jaw to the right side too.
This exercise requires you to have a look at your uvula in the mirror and try to contract the muscles present at the back of your throat while keeping your mouth open.
You will be able to see your uvula go up and down while trying this exercise.
People who suffer from snoring will require a lot of patience and care from their loved ones to rectify the issue. If you or your loved ones are suffering from the issue of snoring, I hope this article would have been of great help to you. Always remember that the stigma around snoring should not block you from accepting the problem and defeating it.
FAQ’s for Snoring Treatment And Remedies :
Now that you have understood the theory behind snoring and how it can be treated and controlled, in the below section we will try to answer some of the frequently asked questions with regard to the issue of snoring.
1. How can I stop snoring?
There are various medical procedures and home remedies that can easily make you free from the issue of snoring. But first, you need to consult a doctor to understand what issue is exactly obstructing your airway causing you to snore.
2. Is it healthy to snore?
No, it’s absolutely not healthy to snore. Snoring can be a symptom for deeper medical conditions such as obstructive sleep apnea which can be very harmful to your health.
3. How to sleep when your partner is snoring?
This is a rising concern among many people. In order to sleep while someone is snoring right next to you the only way you can adopt is to use noise-canceling headphones or earplugs. Turning your partner so that he/she can sleep on the side can also help to reduce the snoring noise.
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