How to Stop Snoring Immediately?, is a comprehensive list of actionable tips for you to stop snoring immediately.
If you sleep with a partner, chances are you'll know if you snore. Being nudged awake by an irritated partner is pretty convincing evidence. But if you live alone, how do you know if you're a snorer? There are certain signs to watch out for so if you experience any of the following symptoms on a regular basis, then it's possible you may be a snorer or have a sleep disorder:
Snoring can be a sign that you have a serious condition known as sleep apnea, where your breathing is briefly interrupted many times each night. While normal snoring doesn't interfere with the quality of your sleep as much as sleep apnea, if you're finding:
and you may want to take our SLEEP APNEA QUIZ.
Keeping a sleep diary can help your doctor diagnose your snoring. Sleep diaries track when you sleep and when you wake, your diet and activities from the day.
There are various effective treatments to help with snoring. From simple bedtime tips, lifestyle changes to medical treatments, there are a range of techniques you can explore.
Elevate your head. Try elevating your head slightly if you sleep on your back. This help ease breathing and encourages your tongue and jaw to move forward. There are home hacks to use to prop your pillow or using a few books to elevate the bed head. Or you can purchase a specifically designed pillows.
Change your sleep position. Sleeping on your side helps prevent snoring. Your sleeping position is an ingrained habit that can be difficult to change so you try attaching a tennis ball to the back of your t-shirt to tell your subconscious it's time to turn over. Again, wedge pillows and other specifically designed pillows can help turn side sleeping into a new habit.
Use a Humidifier. Dry air can irritate the membranes of the nose and throat, so a humidifer in the bedroom to keep the air moist can help.
Use Nasal Strips. Clearing a stuffy nose can help you breathe more easily while sleeping. Using nasal decongestants or nasal strips to help open the nasal passages.
Treat allergies. Allergies can irritate the nose and throat, causing a stuffy nose. Keeping your bedroom dust free by washing or replacing your pillows and airing your duvet regularly will help ease the allergies. Air purifiers can also help minimise the dust.
A few lifestyle changes can play a key role preventing snoring.
Avoid alcohol. Drinking alcohol can increase your chances of snoring because it relaxes the muscles in the back of your throat. Try avoid drinking alcohol with your evening meal and swap it for water.
Avoid sedatives and sleeping pills. Sedatives also relax the muscles in the throat so speak to your doctor about any alternative medicines.
Lose weight. If you're overweight, it means you're probably carrying too much fatty tissue around the throat. Losing even a little bit of weight can reduce the fatty tissue and open the airway enough to stop snoring.
Stop smoking. If you smoke, your chances of snoring are almost double compared to non-smokers. Smoking irritates the membranes in the nose and throat causing congestion which can lead to snoring. While quitting is easier said than done, it can bring quick snoring relief.
Don't get overtired. Keeping a regular bedtime and getting the right amount of sleep can help stop snoring. Ignoring the body's need for a full night's sleep means when you fall asleep, you're likely to be overtired causing your muscles to relax more, leading to snoring.
Regular exercise. Even if it doesn't lead to weight loss, exercise can help with snoring by toning up your body and throat muscles.
Essential oils. While there is limited research on the effectiveness of essential oils on snoring, you can try stop snoring with essential oils like peppermint oil which is known to help clear sinuses.
Your doctor can diagnose the cause of your snoring problem and may prescribe one of several treatment options to help you stop snoring. As a last resort, your doctor may recommend invasive surgery.
Snoring mouth guards. Like an athlete’s mouth guard, these can help open your airway by bringing your lower jaw and/or your tongue forward during sleep.
Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, pressured air is pumped into a mask that you wear over your nose or face.
Somnoplasty. Reduces the amount of soft tissue at the back of your throat.
Sinus surgery can help some people whose snoring is caused by a blocked nose.
Removing your tonsils and adenoids may help if they are blocking the airway.
For those of us who have experienced snoring (ourselves or snoring from a partner) is well aware it can be a nuisance - to say the least. Fortunately with Sleep Quizzz's snoring resource section, you have actionable tips and tricks to reducing and preventing snoring from ruining your sleep.
It could be a simple change in lifestyle choices, or you may even try using some Sleeping Aid Devices to remedy your snoring problem. In the next article in our snoring series, we review the top snoring aid devices available to assist with restoring your perfect nights sleep. We encourage you to use our resources and if you have any questions please reach out to us on our contact page.