An estimated 45 percent of people snore at least once in awhile and 25 percent of adults are chronic snorers, according to the American Academy of Otolaryngology --Head and Neck Surgery (AAONS). Snoring may not only be disruptive to your sleep partner, it can be serious. Snoring is a sign that your breathing is obstructed, according to the Mayo Clinic. Lifestyle alterations, nasal strips, oral appliances and surgical procedures are among the top stop snoring remedies.
Sleep on Your Side
Sleeping on your side may prevent and stop snoring, according to the Mayo Clinic. If you lie on your back, your tongue is more apt to fall backward into your throat. This can cause a narrowing of your airway and partially obstruct airflow, which can result in snoring. The AAONS says sewing a tennis ball in the back of your pajama top may help keep you from sleeping on your back. If you happen to roll over, the discomfort of the ball can serve as a reminder to get back on your side.
Tilting the head of your bed upward four inches also may help keep you from snoring, according to the National Institutes of Health (NIH).
Nasal Strips
Nasal strips may help stop snoring. These over-the counter adhesive strips are placed across your nose to help widen your nostrils and improve breathing, according to the NIH.
Mouthpieces
Certain dental appliances can prevent your tongue from falling back, according to the Mayo Clinic. Form-fitting mouthpieces press your tongue forward and help to keep your air passage open.
Mask
A remedy for snoring called continuous positive airway pressure (CPAP) consists of wearing a pressurized mask over your nose while you sleep, according to the Mayo Clinic. The mask is attached to a small pump that forces air through your airway, which keeps it open. Some people may find the mask a bit awkward and uncomfortable.
Conventional Surgery
A surgical procedure called uvulopalatopharyngoplasty (UPPP), is essentially a face-lift for your throat, says the Mayo Clinic. During a UPPP, a surgeon tightens and removes excess tissue, resulting in expanded airways.
Laser Surgery
A laser surgery to treat snoring is called laser-assisted uvulopalatoplasty (LAUP). During this procedure, the doctor uses a small, hand-held laser beam to shorten the soft palate and remove your uvula. The uvula is the cone-shaped piece of fleshy tissue attached to the back of the roof of the mouth. Removing excess tissue enlarges your airway and reduces vibration. The Mayo Clinic says more than one LAUP treatment may be necessary to effectively relieve snoring.
Singing
Singing may prevent snoring by improving muscle control of the soft palate and upper throat, according to the Mayo Clinic. A study involving 20 habitual snorers noted a decrease in snoring in participants who performed singing exercises for 20 minutes a day over three months. The findings of the study were published in 2000 in Complementary Therapies in Medicine.
