Discovering the best way to stop snoring can make a huge difference in your quality of life. You and those around you will sleep better (nobody wants to be the snoring roommate), and you may even make some health improvements in the process. While there is no one size fits all answer, there are several effective ways to stop snoring that you can try. A few of these include using nasal strips, changing your sleeping position, and heading into an ENT to address any structural concerns.
Kaplan Sinus Relief provides Houston individuals and families with long-term snoring relief. In this article, our snoring experts will walk you through some of the best ways to stop snoring at its source.
Why do I snore so loud?
Snoring usually occurs as a result of some type of airway or nasal obstruction and is commonly associated with obstructive sleep apnea — a condition that causes your upper airways to repeatedly collapse and reopen while you’re sleeping. When you sleep, the soft tissues in your upper airway and throat relax. Although you naturally prefer to breathe through your nose while you’re sleeping, if something is causing a blockage of your airways, you’ll resort to mouth breathing. When you breathe through your mouth at night, the relaxed tissues vibrate resulting in the grumbling, oftentimes disruptive sound of snoring.
Outside of obstructive sleep apnea, other common causes of snoring include:
- Common colds
- Chronic sinus infections
- Deviated septum
- Weak or flexible sidewall of your nose
- Drinking alcohol
- Sleep deprivation
- Sleeping on your back
- Obesity
- Allergies
All of that considered, is it bad to snore? Well, it depends on the cause of your snoring and the frequency. If you only find yourself snoring every once in a while, like when you have a cold or allergy flare-up, this typically isn’t cause for concern. But if you are regularly snoring and it’s disrupting your own sleep or the sleep of those around you, you may be experiencing a more serious health problem such as obstructive sleep apnea or a chronic sinus infection that needs to be treated. Snoring can also cause sleep deprivation, which can affect your overall health and wellbeing, so it would be wise to seek medical advice.
5 effective ways to stop snoring
Remember that the best way to stop snoring is going to be unique to your needs. Some cases of snoring can be easily treated at home while others will need more serious interventions such as physician monitored weight loss, medical devices including a continuous positive airway pressure (CPAP) machine, or even surgery.
1. Try using nasal strips
If you notice that you’re having trouble breathing through your nose, nasal strips may help to keep those nasal passages open — allowing air to more easily move throughout your airways. Nasal strips can be bought at most local drugstores and are applied across the bridge of your nose to be worn as you sleep.
2. Sleep on your side
Sleeping on your back can cause your tongue to collapse to the back of your throat and can lead to snoring. To prevent this, you can try sleeping on your side, helping to open up your airways and prevent or lessen snoring. You can also try elevating your head with pillows or a sleeping wedge.
Keep an eye on your snoring after you’ve made these changes. If it continues even after you are regularly sleeping on your side, you may need to see a doctor to address the root cause.
3. Establish good sleep habits
Because sleep deprivation can contribute to snoring, one of the most controllable ways to stop snoring is by establishing good sleep hygiene. This can include going to bed at a reasonable, regular time every night, creating a nightly routine, trying to go screen-free for at least 30 minutes before bed, etc.
When you are overtired, your body tries to make up for the lack of sleep by going into a deeper sleep. This can lead to an increased relaxing of the muscles and tissues in your throat and nose, thus causing increased snoring.
4. Avoid consuming sedatives and alcohol before bed
Both alcohol and over-the-counter sedatives can cause the throat muscles to relax which can lead to snoring. Try your best to minimize or avoid alcohol for at least two hours before bed.
If you have trouble getting to sleep without the use of sedatives, talk to your doctor about some better options for you.
5. Address any structural problem
One of the best ways to stop snoring is by addressing any underlying concerns. Since most snoring issues begin in your sinuses, it only makes sense to start by looking for any structural problems there. If your sinus cavities are blocked, clogged, or misshapen or you’re experiencing any nasal obstruction, you’re more likely to breathe through your mouth rather than your nose while you’re sleeping. As we previously mentioned, breathing through your mouth can cause the soft tissues in your airways to vibrate which creates that lovely sound we all recognize as snoring.
Ask your ENT about whether LATERA implants or balloon sinuplasty are a good fit to treat your snoring and sinus issues.
Looking for a snoring treatment that works? Try Balloon Sinuplasty from Kaplan Sinus Relief.
The best way to stop snoring will depend on what’s causing your snoring in the first place. If you aren’t sure where to start, you can try using nasal strips, fighting off your cold or sinus infection, changing your sleeping position, and/or establishing better sleep habits –– but if the snoring persists, you may need to ask your doctor about options for relief.
One possible option for lasting snoring relief is balloon sinuplasty. Balloon sinuplasty is a safe and minimally invasive way to treat snoring without the need for incisions or tissue removal. As one of the pioneers for balloon sinuplasty, hear Dr. Michael Kaplan discuss how he can deliver to you Houston’s best snoring treatment.
Request an appointment to learn more about balloon sinuplasty or to inquire about other options for snoring treatment today.
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