How To Stop Snoring: What Works (For Men & Women)

Do you find yourself tired and cranky during the day?

You think you get enough shut-eye.

No matter how much you love your spouse, snoring can put a strain on your relationship.

Eventually, one of you will be sleeping in separate beds.

In this article, you’ll learn which method can help you to stop snoring naturally and permanently.

Imagine one day you’ll wake up without your partner harping at you for being noisy while sleeping.

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What Type Of Snorer Are You?

The cause of snoring is either vibration of the upper airway or nasal congestion.

Try the following tests to determine the kind of snorer you are.

The nose test – Look in a mirror. Press the side of one nostril to close it. With your mouth closed, breathe in through the other nostril. Does the nostril collapse? Also, with your mouth closed, try breathing in through your nose. Can you breathe easily? If breathing is difficult or the nostril collapses, you are likely a nose snorer.

The mouth test – Open your mouth and make a snoring noise. Now, can you make the same noise with your mouth closed? If yes, you are a mouth breather.

The tongue test – Make a snoring noise. Now stick your tongue out as far as it will go and grip it between your teeth. Is the snoring noise reduced? If yes, you are a tongue snorer.

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You may be a palatal flutterer if you fail all the tests.

If you have more than one yes answer, you’re a multifactorial snorer.

Don’t skip this step before you start looking for a snoring remedy.

How To Stop Snoring Naturally

Usually, you will snore less after making a few simple tweaks to your lifestyle.

Try the following home remedies to turn down the volume at night.

Lose Weight To Get Rid Snoring

If you’re overweight, you’re more likely to snore.

Usually, you have some fats in the airway.

Once you doze off, the muscles in your throat relax. Then, the walls of your “floppy” throat begin to vibrate as you breathe in and out (and the narrower your airway, the more obnoxious the snore).

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If you’re overweight and you snore, losing weight may eliminate snoring permanently.

But, shedding extra pounds takes time. Until you reach your target weight, it’s wise to adopt one or more strategies.

Sleep On Your Side To Quit Snoring Easily

Changing your sleeping position is the easiest way to eliminate snoring.

Why sleeping on your back can make you snore?

Keep on your back, however, and you’ll cause your tongue to roll backward, blocking your airway and sending snores into the stratosphere. Similarly, excess fatty tissue under your chin can relax and squash your airways.

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If you want to stop snoring tonight, sleep on your side to open up your nasal airway passages.

You may not get used to it at first, but you should in a matter of time.

If you’re still struggling with this remedy,

  • Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). If you roll over onto your back, the tennis ball’s discomfort will cause you to turn back onto your side.
  • Place foam wedges or a pillow stuffed with a tennis ball under your back.
  • Get a body pillow to keep you on your side and prevent you from rolling on your back during the night.
  • Raise your head with an extra pillow or two to keep your airways open. It also encourages your tongue and jaw to move forward. Using a head-positioning pillow designed to prevent back sleeping significantly reduced snoring severity.

Getting a unique pillow such as Bed Wedge* could help. It helps you to sleep on your side comfortably, so you don’t slide to your back at night. It has helped many sleep apnea and allergy sufferers who snores.

Are you a loud snorer who sleep on your back? Smart Nora can detect snoring sounds. When you snore, this pillow insert will inflate to nudge you into a new sleeping position.

Avoid Alcohol, Smoking, And Big Meals Before Bed To Stop Snoring Tonight

You may think alcohol can help you sleep, but it can increase the risk of snoring.

It relaxes your throat muscles, making the upper airway more droopy during sleep.

After it’s metabolized in three or four hours, it can actually make your sleep worse and more fragmented. The first half of the night, you probably sleep okay, but then the second half of the night after it’s metabolized, people often wake up a lot and can’t sleep. Alcohol definitely makes snoring and sleep apnea worse.

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If you want to keep things quiet at night, limit or avoid alcohol before bed.

Smoking irritates the lining of your throat and nose, leading to upper-airway inflammation.

So, it makes snoring and apnea worse.

Inflammation can make it difficult to breathe, so habitual smokers are likely culprits when it comes to chronic snoring.

If you want to see a decrease in nighttime snoring, kick your smoking habit today.

Some experts advise against big meals shortly before bedtime. A full stomach can push against your diaphragm and impair breathing, leading to snoring.

Stop The Unbearable Snore ASAP By Clearing Your Nose

Do the sound of your breathing get louder when you have a blocked nose?

This is true when you have to breathe through your mouth.

Nasal congestion disrupts the airflow going in and out of your body.

So, clear your nasal passages before sleep to breathe easily. It reduces your chances of snoring.

  • Before heading to your bed, blow your nose or rinse stuffy sinuses with saline to remove excess mucus.
  • Use nasal strips, a neti pot, or nasal decongestant to help you clear your airways and breathe easier.
  • Take a hot shower. It’ll expand your nasal passages immediately.
  • Treat yourself to a facial steam. Add a few drops of peppermint essential oil to ease congestion.

Other nasal sprays that may be used to improve nasal breathing include nasal steroid sprays and nasal decongestants. They reduce the swelling due to minor allergies or irritation. Steroid sprays decrease inflammation in the nasal passages. Very little of the steroid is absorbed into the body from the nose, so there are few side effects with these sprays. Nasal decongestants that shrink the blood vessels in the turbinates also can be used to improve snoring that results from nasal congestion.

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You can even try this Indian remedy:

If you heat butter beyond a certain point when it cools down, it will not become butter again. It will become ghee or clarified butter. For about seven to ten days, if you take two drops of warm ghee. Use it as a nasal drop in the night before you go to bed. It has a specific impact on you. Plus, it also lubricates the nasal passage. So, in the morning you can get the mucus out very easily and you will have clean nostrils.

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Stay Hydrated To Stop Snoring At Night

Do you know that a dry (i.e., dehydrated) nose and throat can irritate the membranes and cause snoring?

Furthermore, the secretions (mucus) become sticky in your palate and in your nose.

It aggravates your snoring.

So, drinking enough fluids can be the key to unlocking a quieter night’s sleep.

Keep Your Bedroom Clean

If you’re suffering from a sinus attack or specific allergy, reduce your bedroom dust or allergens before going to sleep.

Dust mites and pet danders can find their way into your bedroom and into your bed.

With the presence of environmental irritants, not only you find it difficult to breathe, but it is easy to snore.

  • Change and clean your bed sheets and pillow regularly.
  • Dust the overhead ceiling fan as it is filled with dust over time.
  • Keep your pets out of the bedroom.
  • Invest in a humidifier as it can help with swollen nasal tissues. Keep your bedroom’s humidity level of about 50 percent.

Keep The Air Moist In Your Bedroom

If you snore because of dry air, a humidifier is useful.

Dry air in your bedroom may irritate your throat and nose, causing you to snore.

A humidifier moistens the air so you can breathe easily for a good night’s sleep.

If you’re not sure it’ll work, try a budget-friendly portable humidifier like the Ourry*.

Avoid Inflammatory Foods To Stop Mild Snoring Naturally

Your diet may cause inflammation in your nose and throat that contribute to snoring.

By eliminating foods like gluten and dairy, they reduced overall inflammation and improved airflow in the upper airways.

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Avoid Sedative Medicines And Sleeping Pills

Sedative medicines make one get a very deep sleep, which causes throat a lot of relaxation and causes snoring.

Get More Sleep

If you are too exhausted, you tend to breathe harder during sleep.

Your throat muscles relax more, dozing off with your mouth open.

No wonder you snore.

Start accessing your sleep routine.

Essential Oil For Snoring

Inhaling essential oils can clear your airways.

Find a respiratory blend that contains eucalyptus, mint, and lemon oil.

It may not be a long-term solution for your snoring.

But anything that can open up the airway is making you feel better.

Consider Craniosacral Therapy To Quiet Your Snore

Craniosacral therapy is an alternative treatment.

Osteopaths and chiropractors use it on their patients to relieve tension and improve the central nervous system’s functioning.

It relies on light touch to manipulate joints in the skull and sacrum.

I can’t find any studies on treating snoring with craniosacral therapy.

But based on anecdotal evidence, some people feel it can help.

It relieves sinus issues and improves mucus flow.

Throat And Tongue Exercises To End Snoring

In 2015, researchers from the American College of Chest Physicians found that exercising muscles in the throat, mouth, and tongue can strengthen the airways’ muscles. It also reduced participants’ snoring frequency by about 36 percent and the snoring intensity by 59 percent.

Start doing anti-snoring exercises as part of your bedtime routine.

Check out the exercises below to strengthen your throat muscles.

  • With your mouth closed, purse your lips for 30 seconds.
  • Say each of the vowels out loud. Repeat for 3 minutes.
  • Open your mouth and shift your jaw to one side. Hold for 30 seconds, then shift it to the other side for 30 seconds.
  • Position the tip of your tongue against your top front teeth, and then slide it back along the ridge of your mouth for 3 minutes.
  • Throughout the day, sing to yourself or practice chewing on both sides of your mouth.

Eight minutes of oropharyngeal exercises three times a day lowered snoring volume and number of snores per hour considerably after three months.

Here are some oropharyngeal/tongue exercises you should do daily to achieve a quieter sleep tonight!

  • Elevate the back of your mouth and say, “A.”
  • Press your tongue along the roof of your mouth, then slide it backward. Do it 20 times.
  • Force the tongue’s back against the floor of the mouth while keeping the tip of the tongue in contact with the bottom front teeth.
  • Suck the tongue upward against the roof of the mouth and press the entire tongue against the mouth’s roof.

If you are consistent with the tongue and throat exercises, they may stop your snoring permanently.

Gradually, you can cut down the frequency and number of reps.

If you want a long-term positive outcome, put in a lifetime of effort.

Try easy throat, tongue, and jaw exercises to end snoring and sleep apnea overnight. You only need three to seven minutes to perform Christian Goodman’s strategies. Click here for more info*.

Chew Sugar-Free Gum, An Easy Workout To Stop Snoring

“As we get older, the tissues lining the throat become flaccid, especially if we are predisposed to sleep apnea,” Cortes says. She advises her patients with narrow airways to chew gum (she prefers sugar-free resin gums from Greece and Turkey) for 20 minutes a day, twice a day, to exercise the mouth, tongue, jaw, and facial muscles.

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Anti-Snoring Devices

Mandibular advancement devices (MADs) are useful for tongue snorers. If your tongue blocks the back of your throat partially, this device can push your tongue forward.

For primary snoring or mild to moderate OSA, wearing an oral appliance during sleep shifts the lower jaw and tongue forward. This keeps the airway open.

If you want the most comfortable mouthpiece, you need to see a dentist who can custom fit to your teeth. But you have to fork out more money than the over-the-counter mouthguards.

Do you want some peace and quiet without waking up at night? Check out which anti-snoring mouthguard works for you.

A chin strap (vestibular shield) helps if you open your mouth when you get some shut-eye.

This snoring aid keeps your mouth closed and allows you to breathe through your nose at night.

The bad news is that it is not a good option if you have a blocked nose.

Nasal strips and dilators can relieve nasal congestion (and even a deviated septum) that makes you snore.

They allow more airflow in your nose while you sleep.

A Breathe Right strip sits right above the nostril, lifting the sinus passage to allow for increased airflow. Because snoring is so individual, the important thing is trying things out to see what works.

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Looking for a device to open up your airways physically? Try the Muse dilator*, a reusable product that you insert within your nostrils to increase airflow.

CPAP (continuous positive airway pressure appliance) is the standard treatment for sleep apnea.

It forces pressurized air through the tubing and the mask into the airway.

So, the airway cannot collapse. No more snoring!

How To Sleep When Your Partner Is Snoring

No one wants to sleep next to a loud snorer.

If your loved ones can’t stop snoring and keep you awake, you must focus on your sleep needs.

A simple solution is to adjust your sleeping routine.

  • Sleep before your spouse dozes off. By the time the snoring starts, you have fallen asleep.
  • Use a spare room if you have one. Most married couples sleep better alone.
  • Get a good pair of earplugs.

When To See An Expert: Do You Have OSA?

Sleep apnea can cut off your breathing up to 100 times an hour because of a narrowing or blockage of the upper airway.

Based on the National Sleep Foundation statistics, three out of every four snorers may experience sleep apnea.

The American Academy of Sleep Medicine states that 34 percent of men and 19 percent of women who snore routinely have OSA or are at risk.

Home remedies and over-the-counter products cannot fix severe snoring like sleep apnea or structural abnormalities in the soft palate.

You need to see a sleep specialist or ear, nose, and throat (ENT) doctor to receive the right treatment.

If left untreated, your risk of heart attacks, strokes, heart arrhythmia, and hypertension will increase.

You also have to face safety concerns while driving or working with machines due to lack of sleep.

How to tell if your partner is suffering from sleep apnea?

If you snore and are often sleepy during the day, you may have obstructive sleep apnea.

  • Is there a pause in the partner’s breathing (10 seconds or more) during sleep?
  • Does your better half experience any stop-breathing episodes (gasping or choking)?
  • Any loud snoring?

If yes, it is time to visit your health care provider.

And ask for a sleep study.

The gold-standard test to see if someone has sleep apnea is an overnight sleep study in a clinic. Researchers record the sounds made in a person’s throat as they sleep (since some people don’t know they snore). And track the patient’s brain waves to assess how they’re sleeping.

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Which Type Of Doctors Treats Snoring?

First, consult your primary health care provider.

Your doctor will refer you to specialists based on the underlying cause.

  • Diagnosis of sleep apnea: sleep specialist
  • Allergies: allergist
  • Asthma: lung specialist (pulmonologist) or respiratory therapist
  • Nasal deformities such as a deviated septum or nasal polyps: ear, nose, and throat specialist (ENT, or otolaryngologist)
  • Removal of tonsils or adenoids: surgeon
  • Custom-fit anti-snoring oral appliance: dentist

Types Of Surgeries To Stop Snoring Permanently

When you’ve tried all home remedies or oral devices with no results, you may want to consider surgery.

Minor procedures like the Laser-Assisted Uvulopalatoplasty or Somnoplasty may eliminate snoring for good.

Here are different surgeries to treat the cause of your snoring.

  • Palatal implants (also called the Pillar procedure) inserts implants into the soft palate. It helps to stiffen the soft tissue and reduce vibration.
  • Laser-assisted uvulopalatoplasty (LAUP) uses a laser for shortening the uvula.
  • Uvulopalatopharyngoplasty (UPPP) thins and tightens the tissue in the throat.
  • Somnoplasty uses radiofrequency heat energy to remove or stiffen tissues of the uvula and soft palate. So, they don’t vibrate.
  • Thermal ablation palatoplasty (TAP) uses radio waves to shrink throat tissues.
  • Tonsillectomy and/or adenoidectomy to remove enlarged tonsils and/or adenoids.

Conclusion

If you lie awake at night as your partner snores away, I can understand why you’ll start feeling resentful.

And if you’re the snorer, you may feel helpless. You may find it irritating with your partner for nagging on something you have no control.

Never let the loud roar prevent you and your partner from getting restful sleep.

If you’re a mild snorer with no serious health problems, the remedies in this article should help.

If nothing works, surgery could be your only option.

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