Snoring is hardly a ‘quiet’ problem for an increasingly large number of people. In fact, 40% of the population are affected and male sufferers outnumber women by 4 to 1. So, if you are reading this, you have probably asked yourself, “how can I stop snoring”? For a long time snoring was often something that was treated as a joke – thankfully, it is now taken more seriously. With reports of some snores reaching 92 decibels (louder than a pneumatic drill!), it not only has the potential to break-up relationships but can also be a sign of a more sinister disease. So what are the options you can consider to help alleviate your snoring problem?
How can I stop snoring by changing your diet?
There are no known foods that have been statistically proven to help reduce snoring and eating in excess and a lack of exercise are actually known to cause snoring. However, there are some things you should avoid such as dairy products as these can increase the mucus levels. Excessive alcohol is also a well-known problem as it can lead to a greater relaxation of the trachea, similarly the use of sleeping pills can do the same. Smoking can also be problematic as it can lead to congestion and drinking caffeine to excess may lead to respiratory problems.
How can I stop snoring by using specific exercises?
Exercises that rely on increasing the oxygen levels and strengthening specific muscles have been recommended by many and successes have been claimed within as short a period as 7 days.
How can I stop snoring by using off-the-shelf fixes?
There are several claims that off-the-shelf products will work and perhaps they do – but only for some. There is no proof that a single item will work effectively for everybody. Some of these fixes involve gum shields that alter the space at the back of the throat by pushing the jaw forward slightly or others that keep the mouth open. There are also products that involve strips or a clip on the nose that keep the passages clear and sprays that help stop the palate vibrate.
It is important to find out what type of snorer you are before spending your money on anything. For example, you may be a “tongue based snorer” where your tongue slips back and obstructs the airway or perhaps a mouth breather where the air being sucked in can create a lot of vibration. Perhaps the latter is because you have a more physical abnormality in the nasal passages or small nostrils that force you to breath through the mouth.
How Can I Stop Snoring Using Equipment?
You could buy a CPAP (continuous positive airway pressure) machine although these are often more associated with sleep apnoea they may help snorers as the two conditions are often related. While some have fixed pressures, the more expensive ones are more adaptable and sensitive to your personal needs. This is because when snoring is sensed, they will change the pressure automatically.
How Can I Stop Snoring Using “Stop Snoring Pillows”?
You could try an anti-snore pillow which is a particular type of orthopaedic pillow that helps keep your neck and spine in alignment. Many people don’t find them comfortable as they are quite hard but certainly worth a try.
How Can I Stop Snoring Using Surgery?
There are around nine different types of surgery available and as you probably know, surgery is likely to be expensive, often a last resort and doesn’t always work. The four main surgeries are uvulopalatopharyngoplasty, laser-assisted uvuloplatoplasty, palatal stiffening operations and radio-frequency ablation.
As these four surgeries may suggest by the nature of their names, you should first be sure that your snoring is as a result of the soft palate rather than any other cause. Surgery usually involves reducing the amount of the soft palate or removing the tonsils or both. It may also involve the removal of the uvula (the small piece of soft tissue that can be seen dangling down from the soft palate at the back of the tongue).
It is hoped the above has given you some ideas to explore now you have come to accept that snoring can be a real problem but that there are several possible solutions. Do your own research thoroughly and consult your physician for advice.
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