How To Stop Snoring. An Anti Snoring Action Plan.


Snoring is common in males than females and easily curable. It affects the sleep of both you and the person sleeping with you. Medical problems like sleep apnea follow snoring, which can be dangerous because your breathing stops at regular intervals during sleep. People snore when the air flows through their nose while the throat is unable to move properly during sleep. The surrounding tissue of your throat starts vibrating which causes a loud and raspy sound.

There are various medical and home remedies to stop snoring, but you just need to have enough patience because it takes a good amount of time for the cure. Know the condition from inside out and eliminate snoring with a step by step approach. Everything is laid out in this article.

What Causes Snoring?

While sleeping, if the muscles of the soft palate of your mouth, throat, and tongue block the passage of free air-flow, your throat starts vibrating which causes a snoring sound. There are several factors responsible for snoring. Identify these factors in your daily life and start eliminating them. Gradually, you will see improvement in the condition.

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    Obesity: If you are overweight, the poor muscles and some fatty tissues in your throat leads to snoring. But, if you carry average body weight, and still you snore then it means that you have fats in your neck and throat.
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    Long Soft Palate: The hanging tissue in the back of your throat is known as soft palate. If this palate is long then the airflow from your nose to throat gets disrupted, and they bump against each other while sleeping which causes the snoring sound.
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    Age: With growing age, the muscles in your throat get poorer, and your throat gets narrower. By concentrating on throat exercises, getting to bed early and by changing your entire lifestyle can help prevent it.
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    Poor muscle: When the muscles of your throat and tongue relax to the maximum, they collapse and break the airways. This can be a common problem for the smokers, alcohol drinkers, aged people or those who take sleeping pills to get sleep.
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    Hereditary: An enlarged adenoids, long soft palate or narrow throat may often be hereditary. These factors lead to snoring which cannot be changed otherwise, but if you do some throat exercises regularly, choose a right sleeping routine or change your lifestyle, then you may be able to overcome this conscious problem.
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    Allergy or Infection: When a person has a sinus problem or is allergic to a particular season, then the blocked nose prevents free airflow which creates a vacuum in the throat and thus forces you to snore.
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    Sleeping position: Your position may also be a cause for snoring. Common with back sleepers, where the muscles of the throat get space to relax which prevents smooth airways through the nose resulting in snoring.
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    Throat tissues: If you have tonsils, adenoids or say if you are overweight then it causes bulky throat tissue, which makes you snore.

A Step By Step Approach To Stop Snoring

Snoring is not always measured as a medical problem, until and unless it gives rise to the dangerous sleep apnea. Just make a few changes in your lifestyle and your question would seem to vanish gradually. Choose the medical options as the last resort.

Phase 01: Home Remedies To Stop Snoring

To overcome the embarrassment and consciousness, you may use any of the below-mentioned self-help strategies. These strategies may take some time, but they would help you to bid goodbye to your long-term problem of snoring.

  • Change sleeping positions: Sleeping on your back makes you tongue’s base and the dangling soft palate to collapse in the walls of your throat which makes a vibrating sound in the surrounding muscles during sleep. Just buy some high-quality pillows and put below your head so that your head gets elevated by 3-4 inches. This process would allow you to breathe properly and also your jaws and tongue would move forward quickly.

    Otherwise, you can also try to sleep on your side as this position is the best position to get rid of the snoring habit. If you are not used to sleeping sideways, then sew a small tennis ball on the back of your pajamas and sleep on your side. The moment you try to sleep on your back, the discomfort due to tennis ball would compel you to switch your position to the sides automatically. Slowly and gradually, you would get used to it and sleeping sideways would become a regular habit.
  • Clear Nasal Passage: If you have a congested nose due to cold, then try to open up your nasal passages by blowing your nose before bed. For instance, if your pipeline is jammed due to dirt accumulation, then room gets flooded because the pipeline does not allow excess water to flow through them. In such a scenario, you get your pipeline cleaned, so that your room remains hygienic to live in and all the water gets easy passage to flow through the pipe.

    Similarly, your nasal congestion which may be caused due to cold, dust mites or any allergy, needs to be cleaned thoroughly in order to make you breathe with ease. You may use “Neti pot”, which is a nasal decongestant, nasal strips, or by taking a hot water bath before sleep to clear your nasal passage.
    • Lifestyle Changes: If your sleeping habit is poor, then it might affect adversely on your quality of sleep or may make you snore. The effect of this is the same as the hangover after consuming alcohol. Due to late hour’s shift of work, or watching television till midnight or beyond, may restrict you REM sleep which often creates snoring. Just, put efforts in achieving a deep sleep, and your snoring problem would vanish. Some of the other lifestyle changes are:
  • Lose weight: Losing weight reduces accumulation of fatty tissue in the back of the throat which decreases snoring noise.
  • Quit smoking: Smokers have high chances of snoring. The membranes which are present in your nose and throat gets irritated quickly which prevents free airways and results in snoring. By quitting to smoke your life gets easier and relieve you from snoring.
  • Stop taking alcohol, sedatives and sleeping pills: You must refrain from taking sleeping pills or melatonin. By getting rid of all these, your throat muscles would strengthen and make your breathing better.
  • Regular Exercise: Exercising helps to reduce fats in all parts of your body including your throat, and when your muscles get stronger, your snoring decreases.
  • Eating Habits: Eating heavy meals or consuming fatty foods like cheese or soymilk just before sleeping, makes your snoring worse. So, stop consuming these snore-hazards at least 2-3 hours before sleeping and make your night quieter for you and your partner.
  • Anti-Snoring Throat Exercises: There are numerous tricks of throat exercises which would help to prevent snoring. Such as:
  • Tongue Exercise: This exercise contributes to remove any blockage at the back of the throat. The process is very simple. First stretch your tongue out to the maximum distance possible, and then stretch it to each side. The formula is that you should feel the sensation of the stretch and the muscles on your throat tighten. Repeat it for at least 15-20 times daily for a month or two, and you would start finding a better sleep without snoring.
  • Strengthen Your Neck: If your neck muscles are weak, then snoring is evident. To strengthen the throat muscles, open your mouth wide enough and close it by sticking your lips. Keep it open for 10 seconds and then give a wide smile for another 10 seconds followed by closing your mouth completely. Do this regularly for 10-15 times a day and your nasal passage would get clear and strengthen your neck.
  • Jaws Exercise: Jaws exercise also helps to burn excess fats that may have accumulated around your neck. Stretch your bottom teeth out to the furthest you can and hold the position for 10 seconds. Continue doing this for 10-15 times daily for at least 10 minutes. With time, the fats that caused snoring would burn out and an easy airways passage would get cleared.
  • Sing And Speak Out Loud: This is a very simple exercise in which you just have to sing out your favorite song loudly or read out a newspaper aloud for 20 minutes. This would help to strengthen your muscles around the throat and remove all obstruction in the passage, allowing you to breathe easily and provide a clear passage for the airways.
  • Use Of Snoring Pillows: Certain pillows which are not hypoallergenic might trap dust mites which cause allergy giving birth to snoring. The best way to determine if your pillow is responsible for building allergy problem is that, if during the day your nasal passage is clear and free from any obstructions, but at night when you cuddle your pillow to sleep your nose gets congested, this means your pillow is ridden with dust mites.

    To get rid of these dust mites, air fluff your pillows once a week and get a new one after 6-7 months. It would help to keep you away from allergies. Or else, invest in a pillow for snoring which would help to keep your nasal passage clear and prevent any sorts of pain in neck, shoulders or back.

Phase 02: Medical Treatments To Stop Snoring

People, who are habitual to snoring, can get themselves treated medically also. Snoring problems like obstructive sleep apnoea or sleeping disorders can be plucked out from the roots with proper treatment. In the treatment procedure, the dangling soft palate tissues are strengthened and nasal passages are cleared. Some of the medical care options to prevent snoring problems are:

  • Somnoplasty: In this outpatient surgical procedure, a doctor injects the sufferer with a local anaesthesia in the soft palate. In this treatment, an electrode is kept in your dangling soft palate, and then it is heated up. This heat allows the soft tissue of the throat to shrink and shrivel in a few weeks after the treatment which would then enable you to breathe properly and stop snoring. The time taken to complete the treatment is 30 minutes approximately.
  • Palatal Implants: Also known as ‘pillar procedure,' where a small plastic implant is inserted into the dangling soft palate to avoid collapsing of the palate, which is the reason behind snoring.
  • Tonsillectomy and Adenoidectomy: As the name suggest, this surgical treatment is used to pluck out the adenoids and tonsils from the back of the throat. This treatment is mainly followed in children, who have difficulty in breathing and sleeping, which makes them snore. Here, the doctors inject the patient with anesthesia and cut the adenoids and tonsils.
  • Continuous Positive Airway Pressure (CPAP): This is a machine which is kept beside your bed. Here, a mask is provided along with the device which you have to wear while sleeping. The machine pressurizes air into a mask to keep your airways open.
  • Laser-Assisted Uvulopalatoplasty (LAUP): In this treatment, a laser is used to shorten the soft palate or the uvula to make small cuts on either side of the uvula. During the healing stage, the surrounding tissues get stronger so that vibrations are restricted that produces snoring.

In extreme conditions, the doctors cut the fatty tissues of the palate and eradicate the hampering tissue. After any treatment, if proper care is taken in the healing procedure, a snorer would get rid of his snoring problem forever.

Health Risks Associated With Snoring

Snoring can prove to be embarrassing, and if you suffer from severe sleep apnea, then there are high chances of early death as well. Contrary to benefits of a good night sleep, sleep disorders carry numerous health risks along with it such as reduced sexual relationship, stroke, depression, heart diseases etc. Let’s discuss in details the various health hazards that are associated with snoring:

  • Arrhythmias: Arrhythmia or irregular rhythm of the heart is developed in people who are affected by sleep apnoea. If you suffer from sleep apnoea for a longer duration of time, then your left atrium enlarges and your conductive system of heart gets affected.
  • Stroke: When the arteries of your neck get narrowed because of the presence of plaque (fatty deposits), then it might lead to stroke. Snoring and stroke have a direct relationship, i.e. the louder you snore; the higher is a chance for stroke. If you feel drowsy during the daytime or if your breathing stops several times for a few seconds then you might also develop another heath problem and that is high blood sugar.
  • Behavioral Issues: Sleep apnoea and snoring are linked closely in such a manner that upsets your normal mental condition. This is even worse in children. This makes you stay irritated all the time, you get cranky easily, which is usually followed by mild depression and anxiety.
  • GERD: People suffering from sleep apnoea develop the likelihood of a disease known as GERD (Gastroesophageal reflux disease). In this disease, your throat gets blocked, but the movement of air flow remains continuous throughout the sleep, which causes changes of the pressure that suck the contents of your stomach which pushes up into the esophagus. This is a very common disease faced by an overweight person, and if you reduce your weight to normal, this problem will be no longer persistent.
  • Fetal Complications: During pregnancy, there is a rapid gain in weight, certain ladies snore which increases the risk for fetal complication. Consult your doctor if your snoring increases with every passing trimester because it might have an adverse effect on your health.
  • Reduced Sexual Satisfaction: Louder snore and sexual satisfaction are inversely related. The louder you snore, the lesser sexual pleasure you derive. Maybe after a point of time, you may even lose interest in any sexual relationship. Get yourself treated at the earliest and say goodbye to your problem forever.

These risks, associated with snoring, are discussed to provide you information on how wrong the habit of snoring can go. You must not scare and contact your health practitioner before snoring develops into some other risky conditions.

Must Read: Before You Go!

Also, there are few devices available over-the-counter like nasal strips and nasal disks, which you can attach outside your nose, in order to help you with uninterrupted breathing while sleeping.

If you snore occasionally, then there is nothing to be worried about. It’s just your bed partner whose sleep gets interrupted frequently. But, if you are a regular snorer, we highly recommend you take medical help to prevent any serious outcomes in the later stage of life.

About the Author Jessica Larsen

I am a big advocate that having a great sleep is something everyone deserves. With over 10 years of experience in this field, I would love to use this platform as a means to help you achieve a good night sleep.

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