Twelve Methods to Quell Snoring for a Restful Night's Slumber

Snoring can be more than just a nuisance; it can be a sign of underlying health issues. Here's a guide to understanding the causes of snoring and potential solutions.

If you're snoring regularly, it might be time to visit a healthcare provider. An otolaryngologist (ENT) or primary care provider can help identify the root cause, whether it be chronic nasal congestion or other factors.

One common cause of snoring is sleep apnea, a condition that interrupts normal breathing during sleep. A continuous positive airway pressure (CPAP) machine may be recommended for those with sleep apnea to stop snoring and improve breathing during sleep. For milder cases of obstructive sleep apnea syndrome (OSA), mandibular advancement devices (anti-snoring mouthpieces) can help keep airways open.

Quitting smoking can also help stop snoring by improving nasal congestion. Smoking irritates the nasal passages, causing inflammation and narrowing the airways.

Using nasal strips or dilators can improve airflow and potentially stop snoring. These devices work by opening the nasal passages, making it easier to breathe.

Relieving chronic nasal congestion with medications like antihistamines or steroid nasal sprays can also help stop snoring. Allergies can cause nasal congestion, making it difficult to breathe and leading to snoring.

Reducing or eliminating alcohol consumption can help prevent snoring, as alcohol may cause airway muscles to relax and narrow the airways.

Maintaining a healthy weight is another important factor in reducing snoring. Excess weight can cause the throat tissue to collapse and block the airway, leading to snoring. Improving nutrition, exercising regularly, and working with a weight management specialist can help reduce snoring.

Changing sleeping position can also help keep airways open and prevent snoring. Propping up the head of the bed or sleeping on the side instead of the back can help reduce snoring.

In some cases, surgery may be necessary to correct structural issues, such as a deviated septum, and shrink or remove soft tissues in the throat and nasal passages.

Hypoglossal nerve stimulation (Inspire®) is a surgical implant that can be used as an alternative treatment for sleep apnea. This device works by stimulating the hypoglossal nerve, which controls the movement of the tongue, to keep the airway open during sleep.

If at-home remedies aren't helping and you're feeling tired or lacking energy during the day, it may be time to consult a healthcare provider. A sleep study, either in a sleep lab or at home, can be recommended to monitor snoring habits. Oral appliances (mouthguard-style devices) can also be used to help keep airways open and stop snoring by holding the lower jaw forward while sleeping.

In conclusion, there are various solutions to address snoring, from lifestyle changes to medical treatments. If you're struggling with snoring, consider consulting a healthcare provider to identify the cause and find the best solution for you.