We all know there’s nothing more irritating then finally getting into the sheets after a long day only to be kept awake by a partner’s loud snoring. If a spouse, or even you, cannot seem to stop snoring every night, it may cause a rift in the relationship. Not to mention detrimental effects on your sleeping pattern. So, to help you get a good night’s rest, we spoke to 5 doctors to find out some effective ways to stop snoring.
Related: How to Stop Your Partner Snoring
1. Get an Evaluation
Otolaryngologist Dr. Samuel Becker states: ‘Snoring is often associated with abnormalities of the soft palate or uvula. The soft palate is the tissue that comprises part of the roof of the mouth. The uvula is the ‘punching bag’ that hangs down in the back of your mouth from the soft palate.’
‘An overly long or floppy soft palate or uvula may vibrate irregularly with airflow. This abnormal vibration makes a sound – snoring. Other sources may also contribute to snoring and, for this reason, careful and complete evaluation is imperative in order to direct effective treatment. Nasal sources (deviated septum, inferior turbinate hypertrophy, polyps, chronic and allergic nasal congestion), nasopharyngeal sources (enlarged adenoids and nasopharyngeal growths), oral sources (enlarged tongue base, small jaw, or tonsils), and throat and neck sources (floppy neck soft tissues) may all contribute to snoring and to sleep apnoea. Depending on the cause of your snoring, treatment options may include allergy treatment, Continuous Positive Airway Pressure, an Oral Appliance, or surgery.’
2. Elevate Your Head to Stop Snoring
Dr. Joseph Krainin, founder and president of Singular Sleep, LLC, adds: ‘People with sleep-related breathing difficulties may benefit from an adjustable bed to elevate the head of the bed. This alleviates the effect of gravity and may promote better respiratory function during the night.’ If you don’t have an adjustable bed frame, recreate this by layering your pillows.
3. Decongest for Better Rest
Sleep doctor Dr Michael Breus, states: ‘All snoring turns out to be is air turbulence, based on a narrowing of the airway. This can occur in the nose, mouth or in the throat. I always tell my patients to ‘Decongest for Better Rest’, meaning anything you can do to open the nasal passages will help. Personally, I have patients using internal nasal dilators like Mute, or PAP external devices like Theravent. These are often a good start.’
‘Next I ask them to lose about 5% of their body weight, this will help reduce decibel levels significantly. Finally, I ask questions revolving around sleep apnoea, to make sure that they do not need to be screened further.’
4. Try Sleeping on Your Side
Dr Axe says: ‘If your snoring problem is minor, this just might do the trick. The biggest difficulty may become how to keep you on your side. Using a body pillow could be useful in maintaining the position. Ultimately, this position can prevent the relaxed and untoned muscles in the the throat from blocking the breathing passageways. An old remedy that could be useful is to tape a tennis ball to the back of your pyjamas so you don’t roll onto your back. If you have a bed with a recline control, you can set the bed in an angled head-up position, which may open the nasal airway passages.’
5. Invest in a Mouth Guard
Talking to the Daily Mail, Marianne Davey who co-founded the British Snoring and Sleep Apnoea Association states: ‘Mouth guards are extremely effective for all kinds of snorers. They help you to sleep with your mouth closed. If your mouth is open, all the air goes straight in and hits the structures that cause the snoring.’ A good mouth guard will keep your jaw in place and prevent your teeth moving against each other, consequently keeping your mouth closed and hoping stopping storing.
How do you stop snoring? Let us know your treatments in the comments!