3 Quick and Easy Ways to Stop Snoring

Will a humidifier help me stop snoring?

It is estimated that 45 percent of adults snore occasionally, while 25 percent snore regularly—often disturbing their bed partner’s slumber and possibly their own, too. If you’re reading this, you probably know how frustrating it can be to live with a snorer, try to sleep near one, or even be one. But did you know there are different types of snoring? And that if you want to know how to stop snoring, you’ll need to find the right product that will work for your particular snoring type? 

Here at Anti-Snore Hub, our three ways to stop snoring can solve your snoring problems so you (and your long-suffering partner) can get the rest and rejuvenation you both need to live your best lives.

Reasons for Snoring

Snoring is a pretty common problem, and it’s not always easy to figure out why you’re snoring—or how to stop it. But we have good news: with a little bit of detective work, you can track down the reason for your snoring and use our recommendations to stop it! It can be caused by a number of factors, including nasal congestion, smoking, alcohol consumption, and being overweight. It can also be a sign of a more serious health condition, such as sleep apnoea2.

 Can Allergies Make You Snore?

Snoring is often caused by a blocked airway. When your nose is congested, it’s harder to breathe. This can lead to a vibration in your throat that creates the sound of snoring. Allergies can cause this congestion by causing your nasal passages to swell and become inflamed. So, yes—if you have allergies, they may be making you snore at night. If you are a very light snorer then check our article on Olive Oil for Snorers as this might be the only thing you need to do to fix your snoring.

 Can Pregnancy Make You Snore?

The answer is yes and no. Pregnancy can cause female snoring, but not in all women. The reason for this is because the hormones produced during pregnancy can cause the muscles in the throat to relax more than usual. This can lead to obstruction of the airway and cause snoring while pregnant. In most cases, the snoring will go away after the baby is born.

 The Mechanics of Snoring

 Your snoring may be caused by one of the factors already mentioned, but how does it manifest itself when it comes to the mechanics of snoring? Essentially, there are two main types of snoring: mouth and nose.

Mouth snoring

Mouth snoring occurs when the tongue falls back into the throat, blocking the airway. The noise you hear is caused by the tissues in your throat vibrating as you breathe. Mouth snoring is much easier to diagnose than nose snoring, as it’s more easily seen by an onlooker while sleeping.

Nose snoring

Nose snoring is a bit harder to diagnose, but it’s caused by a blocked or narrow nasal passage. It’s often linked to allergies, sinus infections, colds, or even a deviated septum.

As well as mouth and nose snorers, there are also combination snorers who usually start out as nose snorers and end up mouth snoring by the end of their night’s sleep. Combination snorers often experience some type of temporary obstruction in their airways during the night.

 

3 Quick and Easy Ways to Stop Snoring

The treatment you choose will depend on what type of snorer you are (or what type your partner is). We’ll give you some tips for each type so you can figure out which product is best for you.    

1:     Mouthpiece or Mandibular Advancement Device (MAD) – 7.5/10

Mouth snorers can benefit from a mouthguard to stop snoring. This device is known as a mouthpiece, or mandibular advancement device. When some people fall asleep and their jaw relaxes, it falls backwards so that the soft tissues in the back of the throat obstruct the airway. These devices are made from a medical-grade plastic that fits over the top and bottom teeth—just like a mouthguard—which keeps the lower jaw from moving back and blocking the airway during sleep.

My Opinion: Works well but feels a bit intrusive with hard plastic in my mouth and hence 7.5.

2:     Tongue Stabilising Device (TSD) – 9/10

Tongue stabilising devices work in a similar way to a mouthpiece, in that it is designed to keep the airway in the back of the throat free from obstruction. The TSD is an oral appliance that is worn during sleep to keep the tongue in a forward position and prevent it from obstructing the airway, which is the primary cause of snoring. TSDs are made of soft plastic or rubber and fit comfortably over the teeth and tongue. They work by gently pushing the tongue forward, preventing it from falling back and obstructing the airway. 

My Opinion: Works really really well as works very gently with tongue placement and not intrusive at all

3:     Jaw Exercises – 9/10

If you’re looking for natural ways to stop snoring, jaw exercises could be a solution. There are a number of exercises you can do to try to stop snoring. One is to stretch your mouth open as wide as you can and hold it for ten seconds. Then do the same thing but with your mouth closed. Another exercise is to make a “fish face” by puckering your lips and sticking out your tongue—and there are plenty more.

There are a few reasons why jaw exercises might help snoring. First, when people snore, the soft palate at the back of the throat vibrates, causing the noise. Exercising the jaw helps to keep the muscles toned and tight which keeps the airways open and prevents obstruction and subsequent snoring.

Additionally, since snoring is often caused by excess weight, exercising the jaw may help people lose a little weight, although exercising the neck alone is not likely to do much in reducing weight around the neck, alongside other diet and exercise measures could have a positive effect.

However, there are other things you can do to help reduce snoring, such as practising some jaw exercises. There are a few reasons why jaw exercises might help snoring. 

First, when people snore, the soft palate at the back of the throat vibrates, causing the noise. Exercising the jaw helps to keep the muscles toned and therefore reduce the likelihood of snoring. Additionally, since snoring is often caused by excess weight, exercising the jaw can help people lose weight, which will also reduce snoring. Finally, jaw exercises help to tighten and tone the area which keeps the airways open and prevents obstruction and subsequent snoring. 

My opinion: If you can be consistent then this will work like magic.

3 Ways to Stop Snoring – The Bottom Line

Snoring can lead to misery for you and your partner with disturbed sleep that can impact every area of your life. As well as lack of sleep, loud snoring can also damage you and your partner’s ears and you may frequently wake up with a really sore throat from snoring. Successful treatment of your snoring will vary depending on the underlying cause, but in some cases, it may just be lifestyle changes that are needed. Check out our site for further information on how to stop snoring but do see a doctor if you have any concerns.

 

References

 1:     Better Health: Snoring

2:     Mayo Clinic: Sleep Apnea

3:     ENT Health: Deviated Septum

 

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