Whether you snore or live with someone who does, chances are that you are desperate for a solution that will enable everyone in your home to enjoy a restful night's sleep. Snoring occurs when air is unable to pass freely through the nose, throat and mouth while you sleep. The problem is not uncommon and tends to increase with age. Approximately 37 million Americans are habitual snorers, according to the National Sleep Foundation (NSF). Options to stop or cure snoring range from home remedies to surgery.
Step 1
Lose weight if you are carrying more than a few extra pounds. When you gain weight, your airway is narrowed, due to the excess tissue that develops in your throat. The narrower airway results in less air flow through throat, resulting in the vibration that contributes to snoring.
Step 2
Use medication to treat cold and allergy symptoms before you go to bed. Upper respiratory infections and allergies cause congestion in your nose, which allows less air to exit the nose. Over-the-counter decongestants may relieve congestion and open up the nasal passages, allowing air to freely flow.
Step 3
Try placing adhesive nasal strips on your nose. The strips are placed over the bridge over your nose and are used to force your nasal passages open while you sleep. Strips are available in drug stores and can be particularly helpful if you have a deviated septum, a condition in which one nasal passage is larger than the other.
Step 4
Sleep on your side, not your back. Your tongue may fall across the back of your throat when you sleep on your back, partially blocking the airway. Sleeping on your side helps prevent this from occurring.
Step 5
See your doctor if home remedies don't provide snoring relief. If these remedies haven't been effective, you could have sleep apnea, a condition that causes you to stop breathing for short periods of time during the night. If you have sleep apnea, a continuous airway pressure machine (CPAP) can be used to keep your airways open at night by forcing pressurized air into your throat through a special mask.
Step 6
Investigate surgical procedures when other methods to stop snoring have been unsuccessful. A procedure can be performed to shrink excess tongue or throat tissue with a low-intensity radiofrequency signal. Excess tissue in the airways can be removed through surgery.
Tips and Warnings
- An oral appliance can help hold your tongue and soft palate in a forward position, keeping the airway open. These special mouthpieces can be obtained from your doctor or dentist. Oral appliances should be checked periodically to ensure a proper fit.
- Don't drink alcohol or take sedatives or sleeping pills at night. When you use these substances, your throat muscles relax, narrowing the airway. Avoid using decongestants for more than a few days, as you may become dependent on these medications with long-term use.
Things You'll Need
- Decongestants
- Nasal strips
- CPAP machine
- Oral appliance
