How To Stop Snoring For Good

How To Stop Snoring For Good

If you knew of a medical condition that affected around 90 million Americans who suffered through it without seeking a cure, you would wonder why something wasn’t done about it yet. That statistic represents the number of adults in this country who have dealt with snoring in their lifetime and had no way to cure it, and it’s shocking to know that many people don’t try to cure it.

Snoring used to be a problem that people simply put up with, and although it can have devastating effects on your mental and physical wellbeing, there are now more ways than ever to cure it. Snoring treatment options can range from everything to natural snoring aids, essential oils, and even the more drastic measure of surgery.

Snoring is exprienced by 90 mil americans

Stop snoring devices are now more popular than ever, and besides the usual health and lifestyle changes we can make to reduce our chances of snoring, these offer the best solution to help the millions of Americans who suffer from this condition.

The best way to stop snoring will never be just one way, as each person suffers differently with it. There’s currently no miracle cure and it’s often a matter of trial and error as we work our way through the anti snoring devices until we find one that works for us.

Whether you suffer personally with snoring or share a bed with someone who keeps you up all night with theirs, there’s never been a better time to look for a cure.

What Is Snoring?

If you ask an everyday person about snoring, they’ll likely only be able to tell you that it’s a loud and disruptive noise that people make when sleeping. However, the actual explanation behind it is a little more technical than that. While it’s true that this condition is extremely noisy, it's caused by an obstruction in the airway which can lead to more serious problems down the line.

When we fall asleep and drift from a light sleep and into a deeper one, our muscles relax. The muscles of our tongue, throat and soft palate relax as well and this can cause a vibration in our airways and obstruction which creates the noise associated with snoring.

What Causes Snoring

The sound of snoring isn’t always loud, however, in most cases, it is. When we snore, this can be an indication or risk symptom of obstructive sleep apnea (OSA) which can have very serious health complications. Those who snore will also almost always suffer from sleep deprivation as well which can impact their lives significantly.

Because snoring has such a great effect on our health, it’s imperative to find a cure that works. Not only is it necessary for those who suffer from snoring, but for anyone who shares a bed or home with someone with this condition. Often times the partner in a bed will get less sleep than a snorer due to the sheer volume and disruption of their ailment.

Health Impacts Of Snoring

Learning how to fix snoring is especially important when you consider the health risks associated with this condition. While it can be dangerous for the snorer, it also interrupts the sleep of anyone that might rest near you and they can also suffer from the negative impacts. Here are just a few ways that snoring can impact your health:

Sleep Deprivation

The vicious cycle of snoring comes from being sleep deprived because you didn’t get enough rest due to snoring, but the fact that sleep deprivation is also one of the lead causes of snoring.

Obesity

When we’re tired we tend to reach more for sugary and fatty foods to keep us going throughout the day, and lack the energy needed to make healthy meals and partake in regular exercise.

Obesity Could Happen from Bad Sleep

Chronic Headaches

People who suffer from snoring usually find that they have headaches the following day, and it can often be related to bruxism too as you clench your jaw tightly through the night. Thankfully, most of the snoring prevention aids can tackle both problems at once.

Low Oxygen Levels

When your airways are obstructed from snoring, you’ll also have lower than usual oxygen levels the following day. This can lead to hypertension and constricted blood vessels in the lungs.

Fatigue

This is suffered by both the snorer and anyone who shares their bed, as the next day you’ll find yourself feeling fatigued and tired. This can be dangerous for operating machinery, driving, or just taking care of yourself in general.

Fatigue From Bad Sleep

Although there are many health implications from snoring, there are also some contributing factors to understand too. If you work at addressing these factors then you can learn how to prevent snoring so that there’s no need to use aids or medication to help you get a decent night’s sleep.

Factors Which Cause Snoring

For some people, snoring is simply a matter of their anatomy and certain areas which cause obstructions and can answer why do people snore. Things such as your throat position or how your jaw aligns can cause you to snore and may be fixable by surgery in some cases.

However, for many there is usually an external factor to what causes snoring and in this lies the cure. The causes of snoring are plenty, and if you’re unsure about what causes you to snore you could work your way through these to see which one might apply to you.

Obesity

Studies have shown that snoring occurs more in men and more in those who are overweight. Particularly if you have a wider neck circumference than usual, you’ll likely find that you snore more at night.

Sleepy Obese Person

Alcohol Consumption

When we drink alcohol, it acts as a sedative and also relaxes our muscles. This means that drinking even up to five hours before bedtime can affect whether you’re going to snore or not and the severity of it.

Sleep Deprivation

When we don’t get enough sleep and become over tired, we can be even more exhausted during sleep. This leads to loosening of muscles and increases the chance of snoring even more so.

Sleep Positions

Usually, sleeping on your back can cause you to snore more as it further restricts your airways. This logic is applied with the use of angled pillows and mattresses which aim to reduce snoring.

Sleeping on the Side can prevent snoring

Obstructive Sleep Apnea

This is a serious condition where the walls of the airways close temporarily during sleep and cause people to stop breathing altogether. There are further health risks associated with this condition and it can have severe impacts on your mental and physical health.

Although there are many causes of snoring problems, there are also now many solutions to reduce or prevent it altogether. These are often natural remedies which people try with great success, so it pays to work through them before you consider something as serious as surgery.

Stop Snoring Aids

Where once snoring used to be something that people simply put up with, nowadays there are a number of ways you can learn how to stop snoring with some basic devices. These accessories will show you how to stop snoring naturally so there’s no need to spend thousands on surgery or potentially harmful medication.

As each individual experiences snoring differently, these devices might not be as effective for everyone. However, they are great, non-invasive snoring cures that are affordable and simple to use, so it’s easy enough to work your way through the different aids until you find something that suits your lifestyle and comfort level.

Stop Snoring Pillow

A snoring pillow is another name for a wedge pillow, and these come in a range of shapes and sizes. The most popular is the wedge pillow which keeps your head at an ideal angle to prevent the airways becoming obstructed.

Wedge Pillow for Snoring

These are a comfortable way to prevent snoring and often used in conjunction with another snoring aid, such as nose strips. They’re easy to care for and usually travel sized so you can take them wherever you go, but you need to invest a little more to ensure you have a quality one filled with memory foam.

Mouthguard For Snoring

Just as you’d wear a mouth guard to protect your jaw and teeth during sports, a mouth guard for snoring is usually worn at night. A stop snore mouth guard is not only ideal for treating snoring as it holds your mouth at the correct angle, but it can protect your teeth against grinding if you suffer from bruxism as well.

Snoring Aid Mouth Piece

Although these do work well for snoring, some users might find them uncomfortable or not be happy with the idea of sleeping with a guard in their mouth. However, the more modern designs are extremely comfortable and usually quite lightweight so that they don’t cause a problem.

Nose Straps For Snoring

These straps are usually placed over your nose as a way to help open up the nasal passages. Where most snorers do so through their mouths, these are for people who usually snore through their nose. They’re less invasive than some of the other methods so some people prefer them, however, they’re not always effective for mouth snorers.

Chin Strap For Snoring

A chin strap for snoring is a popular device worn over your head and jaw. The aim of these is to keep your mouth closed at the right angle to prevent snoring. Most models also fit with a CPAP device so they’re especially useful for problem snorers and sufferers of sleep apnea.

Snoring Chin Straps

Although effective, many of these stretchy materials used in chin straps can become lose over time. To rectify this it’s best to have a few on hand or choose one that allows you to adjust the size in case it comes loose.

Other Snoring Cures

In addition to the many useful stop snoring aids, there are some other things you might like to try if you find that your snoring hasn’t been cured. Most people find that either one or more of these snoring cures work best in conjunction with the aforementioned snoring aids, and get a far better result than used alone.

Essential Oils

There isn’t much that essential oils and aromatherapy can’t do, so it’s no surprise that people like to burn these oils as a backup cure for their snoring.

Esential Oil Difuser

Although there isn’t a lot of scientific research to back up the use of essential oils, there are many people who will testify that these work a treat. The best oils to try are pine, sage, and lavender, which can not only help clear airways but will also relax your body too.

Medication

Although often a last resort, there are medications you can use to help reduce snoring. However, they might also come with their own side effects so you have to weigh up the good with the bad.

Medication for Snoring

These snoring medications work like an analgesic and improve your throat muscle tone as well as acting like a sedative that helps you doze off to sleep and stay rested.

Nasal Sprays

There are many natural nasals sprays that can relieve snoring for sufferers, however, their effectiveness hasn’t been widely tested enough. These sprays are sprayed into the snorer’s nose before they retire to bed and are intended to open nasal passages so that you can breathe easier.

Nasal Spray for Snoring

While they’re good for nose snorers, they don’t do a lot to target people who find most of their snoring issues come from the throat or mouth breathing.

CPAP

When you’ve exhausted the simpler options, it might be time to look at using continuous positive airway pressure (CPAP). This treatment uses mild air pressure to keep airways open and is ideal for treating conditions such as snoring and sleep apnea.

CPAP Machine for Snoring

Many people use their CPAP device with another snoring cure so that they have all of their bases covered.

Health Improvements

Another measure you can take to reduce your chance of snoring comes with improving your physical health. If you find that snoring has only recently come on as you gained weight, or if you’re a regular tobacco smoker or alcohol drinker then these can all lead to an increase in the frequency and intensity of snoring.

Improve Health to improve snoring

There are a few things you can do to reduce snoring naturally such as following a nutritionally balanced diet, giving up or cutting down on nicotine smoke, getting 30 minutes of regular exercise each day, and avoiding alcohol consumption in the hours leading up to bed. If all of these fail to reduce your snoring, then you might want to look at other avenues that can provide a more permanent fix to your problem.

Stop Snoring Surgery

For those who suffer from very severe snoring or who want to get a quick fix for their problems, you might have considered stop snoring surgery. These procedures can be drastic, though, and it's usually part of a gradual process of seeing health professionals and having your sleeping and breathing studied over some time.

uvulopalatopharyngoplasty surgery

Once your doctor finds that you are indeed a good candidate for snoring surgery, there are a few options that might be available. As these are all invasive, you should be completely sure that you’ve tried the other natural avenues before you commit to something so serious. Your options may be:

  • An uvulopalatopharyngoplasty (UPPP) is the traditional form of snoring surgery and is something considered like a face-lift for your throat. The surgeon will use a scalpel to trim any excess tissue from your throat and tighten the area so you have less chance of snoring, However, there are many complications involved which include everything from bleeding to nasal congestion as a result.
  • Laser surgery is when the surgeon handles a small laser and shortens your palate and removes the uvula. The aim of this is to enlarge your airways so that your breathing is no longer obstructed, however, it involves a few surgical procedures to complete over a period of time.
  • Somnoplasty or radiofrequency tissue ablation is when a low-frequency signal is sent through to shrink your palate’s tissue. This reduces the chance of snoring and although less painful than the more invasive kinds, it’s still relatively new and the long term results are unclear.

Tips To Reduce Snoring

Before you branch out and start testing the devices, snoring aids, or weighing up the possibility of snoring surgery, there are a few easy things you can do to reduce your chances of being up all night snoring. Some people are lucky enough to find that their snoring woes were fixed instantly just by making a few small changes to their lifestyle.

Sleep On Your Side

If you’ve ever laid down on the couch to watch television and found you were even snoring while awake, it likely prompted you to sit up or change positions. Sometimes this as simple as it needs to be, and you can turn yourself to sleep on your side in bed to stop snoring.

Sleep on  the side

For many people, they only snore when laying on their backs so it pays to train yourself to stay in this position.

Change Your Pillows Regularly

Even if you don’t think you suffer from allergies, there are many people who only feel the effects at night. Dust mites and other allergens can build up on your pillows and bedding, and lead to your throat becoming enlarged which causes snoring. Once a week do a thorough clean of your bedroom and wash all bed clothes to ensure you’re sleeping in cleanliness.

Open Your Nasal Passages

Before you go to bed, there are a few things you can do to open up your nasal passages and give yourself a better chance at breathing clearly through the night.

Eucalyptus oil for Snoring

You can sleep with a humidifier, use a neti pot before bed to clear your passages, and even try some eucalyptus oil to get yourself breathing easier.

Drink More Water

In addition to reducing your alcohol consumption hours before bed, you should also try to drink more water. The secretions in our soft palate and nose become stickier when they’re dehydrated which in turn leads to snoring, so having your recommended intake of water each day and keeping a glass by the bed will do wonders for this problem.

Drining Water does Help

If you’ve done all of these and still find you have a problem, your partner might be begging you by now to learn how to reduce snoring. Start off now with just one of the snoring aids such as a nasal strip and see what works best for you. Once you begin to live a life free from snoring, you’ll wonder how you went so long and suffered in silence before this.

A Life Free From Snoring

Just because millions of Americans suffer each day and night from the effects of snoring, whether it’s directly happening to them or they’re sharing a bed with someone who does, it doesn’t mean you have to go on living like this. When you treat your snoring and find something that works for you, you’ll be amazing at just how wonderful a life free from snoring can be.

Learning how to cure snoring isn’t an overnight thing, and there may be some trial and error as you test out different remedies and snoring aids until you find one that works for you. Whether it comes in the form of a simple mouth guard, burning some essential oils, or losing weight, there’s bound to be a solution that can help you out.

Snoring Mouth Guard

For severe snorers, you might feel that surgery is your only option, however, it’s far more beneficial to your body to explore these natural remedies and snoring aids first. As snoring surgery is still relatively new, it’s not yet know how effective it can be and whether the effects are long term or not.

When you put an end to your snoring and see all other areas of your life improve, you’ll wonder why you waited so long to give these a try. If you take a chance and try just one snoring cure then you can leave behind the millions of other Americans who suffer from this curable condition each and every night.

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