It can be strenuous for your body to snore, even
if it is not related
to a more serious health issue. Being woken up and shoved constantly by
your partner will disturb your sleep, even if the snoring itself does
not. It can also be incredibly bothersome to hear morning after morning
that you kept a person up all night. What can you do? Is there a cure
for snoring? After all, your
issues are not your fault: they are a completely involuntary reaction.
you really have to start sleeping separately? Don't despair: there are
some snoring remedies
available over the counter that may help alleviate the problem.
Studies show that snoring is a very common problem; 20% of men and 10%
of women snore. It is most common in middle aged or older men,
especially those who are overweight or obese. So how can you prevent
snoring? And when does it become a real health issue?
Snoring noises are caused by
the soft palate and other parts of the
upper respiratory tract that can collapse and produce noises. You snore
when the muscles in the pharynx relaxes during sleep. The tongue falls
backwards towards the soft palate and the uvula.
Most commonly, a person snores mostly in the deep stages of sleep,
when all the
muscles are very relaxed. This means that you most often snore in the
middle or late in the night. The degree of snoring varies from night
to night and from person to person. Some people snore more when they
have had a hard day and are exhausted, because all muscles become extra
the person who snores this is rarely an issue: as
mentioned before, snoring does not necessarily have to ruin the quality
of your own sleep. Common
snoring is more bothersome for the person
sleeping next to you.
Large tonsils, nasal polyps, nasal allergies, swelling of the airways
or tumors can all contribute to snoring, and in very severe cases it
can be necessary to see a specialist. Generally you can say that the
older you get the more you will snore, since tissue is loosened with
age and muscle mass is lost. Furthermore people tend to gain weight as
they age, which causes fat to gather around the soft palate and reduces
A crooked nasal septum causes a vacuum in the throat when inhaling. The
decreased passage of air causes the soft tissue in the throat to
collapse more easily, making the palate vibrate. When you have a cold,
the passage of air is also decreased and snoring worsens.
When a woman complains
about her partner’s snoring, her girlfriends will often suggest she
makes him get surgery
for snoring. Studies show that you should think very
carefully before doing this, however.
Over the past decades, doctors have tried many different types of
and many snorers have been unnecessarily operated on, because the
efficiency of these procedures is not sufficiently researched. Most of
them will not fix the problem or only make it slightly better. Although
surgery for snoring used to be quite popular, most doctors nowadays
will not recommend or perform them.
not only because surgery
does not work in most cases; there can
be several side effects. When for example the uvula and some of the
soft palate is removed to create more space in the pharynx, some
patients have experienced permanent slurring of their speech and to get
liquid in their nose when they drink. There are several other
procedures that some doctors offer, however, none of these are commonly
there are no known surgical fixes for snoring that have shown
positive effects in all patients, most doctors will first of all
recommend that snorers lose
weight. It is also advisable to avoid
alcohol, sleeping medications and other sedatives, as
these will cause
additional relaxation of the muscles.
a glass of wine with
dinner will not make you snore, but drinking
alcohol before bed will
very likely make your snoring much worse. Don't drink
on How to Stop Snoring
There are many home
remedies for snoring available that do not require surgery
of prescription medicine, so more efficient than others. Some find that
an ergonomic snoring pillow does the trick, other have used all natural
sprays with success.
- Avoid drinking alcohol
sleeping aids or sedatives before you go to bed
- Lose weight: even a
few pounds can make
a huge difference
- Do not sleep on your back.
cannot avoid this naturally, you can sow a tennis ball into your night
shirt or dress, between the shoulder blades, making you unable to lie
on your back.
- Use earplugs (this
is meant for your partner of course)
Other snoring remedies include mouth guards, CPAP
masks, chin straps, nasal dilators, nose strips and many more. Look for
more info about these options on our page with anti
When finding out how to stop snoring, first of all you need to make
sure that you do not have sleep
apnea, a disease where snoring causes
the breathing to stop completely during the night and makes you wake up
constantly. If you do suffer from sleep apnea, or believe that you do,
you will need to see a
of sleep apnea can include:
- Waking up several times
during the night
- Extremely loud snoring
- Restless sleep and night
- Several trips to the
- Waking up feeling fatigued
- Waking up with a headache
- Problems staying awake
during the day,
for example at meetings, when watching TV, when driving etc.
- Decreased sex drive
- Trouble focusing
- Trouble learning and bad
you ever tried a smartphone app to monitor your sleeping patterns and
that might even help with your snoring? The people from Quit Snoring (previously 'Snoring U') have created such an app. Go to their site and discover how it might help you!
to the Snoring