Some sound vibrations can be very pleasant: a bird’s song or a gentle wind chime. Snoring, the sound of throat tissues vibrating against each other, is not one of them. Snoring is something to lose sleep over for the 30 million Americans that snore and those who live with them. Just over half of snorers do so loudly and so frequently that it wakes them up and leaves them sleepy during the day, according to the American Academy of Sleep Medicine (AASM).
Oral Appliances
Oral appliances or mouthpieces are often effective for mild to moderate snorers. Oral appliances look similar to sports mouth guards. They are generally made of plastic and are custom-fitted based on a mold of the snorer’s mouth. The mouthpiece is worn during sleep to prevent soft throat tissues from collapsing and obstructing the airway.
CPAP Masks
Continuous positive airway pressure (CPAP) masks are frequently prescribed to help people with obstructive sleep apnea (OSA). The AASP says about 50 percent of people who snore frequently and loudly have OSA which interrupts their breathing while asleep.
Worn over the nose or the entire face, a CPAP mask blows air into the back of the throat to keep the airway open. The forced air improves breathing and reduces snoring.
Nasal Strips
Nasal strips are sold over-the-counter as an aid to prevent snoring. The adhesive strips are placed over the nose to improve breathing by opening the nasal passage.
Didgeridoo
Playing the didgeridoo, an Australian aboriginal tube instrument, may reduce snoring. Studies published in the "British Medical Journal" and the "American Journal of Respiratory and Critical Care Medicine" found that tongue and pharyngeal exercises used in didgeridoo playing strengthened and toned muscles in the upper airways, which allowed easier breathing and subsequently reduced snoring.
