Self-interrupting, snore-ridden sleep often causes daytime fatigue, lack of focus, mood swings, and high risk of accidents.
If you’re a snorer, isn’t it worth knowing more about the best measures of putting snoring to bed?
Don’t let it damage your relationship.
Of course, you’ll come across recommended remedies that claim to quiet your nocturnal soundtrack.
The most effective way to stop snoring is to reduce possible triggers.
In this article, you’ll learn which cause and its corresponding solution.
Continuous Positive Airway Pressure (CPAP)
Continuous positive airway pressure (CPAP) is the most effective treatment for obstructive sleep apnoea.
Using a pump, it delivers air to a mask that you wear while sleeping.
This way, it keeps your air passage open.
The masks have options that cover your nose, mouth, or nose and mouth.
One common complaint is that wearing a mask at night takes time to get used to it.
Expiratory Positive Airway Pressure (EPAP)
EPAP (expiratory positive airway pressure) presents one of the most effective—and couple-friendly—therapies available to reduce or eliminate snoring. EPAP, which uses the sleeper’s own exhaling breath to help alleviate snoring. It is the next evolution in positive airway pressure (PAP) therapy, which has been successful for many years in treating forms of sleep-disordered breathing. Theravent uses EPAP therapy to keep the upper airway open and unobstructed during sleep, reducing the vibration of tissue at the back of the throat that creates the disruptive noise of snoring.Source
EPAP vs CPAP
|small and unobtrusive, encouraging consistent use||bulky and uncomfortable, causing irregular use|
How Does Theravent Work
The Theravent Snore Therapy Strips contain micro-valves.
They use your breath to provide air pressure.
This way, they keep the upper airway open, reducing snoring.
Without a mask like in CPAP, you’ll find EPAP less cumbersome to use regularly.
Essential Oils For Snoring
Essential oils relieve chest congestion and blocked noses.
By clearing the nasal passageway, you stop snoring naturally as more air can flow.
The most effective snoring treatments are essentials oils with decongesting properties, such as peppermint and eucalyptus essential oils.
Add a few drops of eucalyptus oil in the steam inhaler and inhale the steam before hitting the bed. You can also use a container of hot water to inhale the steam. Take a bowl of hot water and add in about five drops of eucalyptus oil and inhale the steam. Cover your head with a towel to make it more effective.Source
Weight Loss For Mild OSA
A recent study found that losing weight is perhaps the single most effective way to solve it. People with mild obstructive sleep apnea who lost more than a stone and kept it off had lower OSA symptoms. The greater the weight loss, the fewer the nightly snorts.Source
If sleep apnea is not the cause of your snoring, Dr. Michael Breus suggests lifestyle changes as the most effective way to deal with it.
Slimming down is one lifestyle adjustment that you have the control.
So, how does obesity can make you snore?
Excessive weight around the neck area will press on the throat while lying flat in a sleeping position, restricting the air passage.
Taping Your Snoring Partner
You are not serious, right?
Experts have suggested that TAPING your partner’s mouth is the most effective solution to the problem. Taping your partner’s mouth shut forces them to breathe through their nose, which helps with sleep apnoea. When you sleep with your mouth open, the incoming air is cold and hits the back of the throat at high speed, causing it to constrict and create a snoring sound.Source
If your soft palate causes airway obstruction, injection snoreplasty is a safe and effective snoring treatment.
This procedure involves injecting a chemical into the soft palate to break down tissue and reduce its size. It is much less invasive than other surgical options aimed at stopping snoring.Source
Have you seen advertisements that showcase various devices that claim to cure snoring?
It may look tempting. But is there any clear evidence that these remedies work?
Snoring can make you rethink sleeping in the same bed.
Here are some anti-snoring devices to help you get precious shut-eye.
Wearing earplugs can be the best approach if you’re sleeping next to a mild snorer.
The QuietOn Sleep earplugs help you to sleep through active noise cancellation.
It can muffle noises, even snoring in your vicinity.
Let’s see from the user’s review how well QuietOn earplugs work.
Once again, comfort was an issue for Linda, and she found it difficult to fall asleep lying on her side as the earplug was pushed further in. But with the right ear tips and a proper seal, the QuietOn Sleep did a remarkable job of blocking out noise. It’s most effective against low-frequency noises, like snoring, traffic, or airplane engines. Comfort issues aside, she found it effective in blocking out noise.Source
Don’t worry about fitting. QuietOn comes a set of different-sized ear tips.
Make sure when you insert QuietOn into your ears, they must form a seal to work properly.
Stop Snoring Pillows
If you’re a tongue snorer, sleeping on your side is the most effective remedy.
You may be wondering why.
The main cause of tongue snoring is the blockage of the airway by your relaxed tongue.
Sleeping on your side prevents obstruction in the air passage.
But, it may not work if you’ve nasal congestion or overweight issue.
The challenge with side sleeping is that most snorers have a hard time keeping that position throughout the night.
If you or your bed partner are struggling with side sleeping position, try Zeeq Smart Pillow.
Zeeq Smart Pillow
The Zeeq Smart Pillow has speakers and microphones built-in.
It can play music and a smart alarm. It can even track and analyze your sleep.
Want to know the best part?
It listens for snoring.
When your snoring exceeds a preset decibel level, it will vibrate to nudge you to change position.Pros
- It’s comfortable when you lay your head on the Zeeq pillow.
- Once you set the decibel level, your partner can sleep through the night without worrying about staying awake by your snoring.
- The vibration is gentle enough to encourage you to change position without waking you up. So, you also get quality sleep.
The Zeeq is not only the most effective fix for tongue snorers. But it’s also the most affordable cheapest and least intrusive for both of you and your loved one.
But snoring is not the same for everyone. So, expect your mileage to be different from others.
Snoring Mouth Guard
If you’re a mouth snorer with mild OSA, the most effective way to tackle your problem is to use a mouthpiece.
A mandibular advancement oral appliance is a type of mouthguard device that moves the jaw forward. Dr. Harly Greenberg, a pulmonologist and medical director of the Northwell Health Sleep Disorders Center in Manhasset, New York, thinks it’s the most effective treatment for mild sleep-disordered breathing. They’re available over-the-counter or can be customized by a dental specialist.Source
Wearing a mouthguard prevents you from breathing through your mouth during sleep.
It encourages you to breathe through your nose.
Not all anti-snoring mouthguards will work for you.
Devices that help stabilize the lower jaw to maintain proper airflow can be highly effective. But Dr. Samuels warns that people can waste money on devices that are not properly fitted or lower quality.Source
According to Dr. John O’Brien’s testimony, “I’ve been using oral appliances for about 17 years now after receiving specialized training at UCLA in Los Angeles. At that point, I would have said they had an 80pc success rate in stopping snoring. But I’ve been using one appliance for the last 10 years, with a success rate between 95 and 100pc.”
These appliances, especially when fitted by a dentist, are the most invasive remedies of the bunch and the most effective, experts say. Usually, people need about a quarter-inch of jaw advancement to notice any difference.Source
If you’re a nasal snorer, the best method is to clear the blocked nose.
Devices that hold nostrils open are an effective treatment for people who snore because they suffer from allergies and congestion. An easy-to-use product is Breathe Right nasal strips – these fix to the outside of the nose, holding nostrils open.Source
There’s no single cure for snoring.
What works for a snorer does not mean it will work for you.
Try each device and find the perfect solution to help you and your partner snooze in peace.
If your snoring is loud enough to warrant thorough evaluation by a medical specialist, do it.
It can help you decide the most effective treatment for your snoring.