It’s 10pm on Friday night and your significant other has fallen asleep while watching TV in bed next to you. You roll over to take a nap yourself only to find out that you aren’t alone in this house – snoring sounds have been emanating from somewhere deep within your throat ever since you got up hours ago. You might want to know how to stop snoring.
You don’t know what to do with yourself. Is this something you’re going to live with forever? Are these embarrassing snores now part of your life story? How will people react when they hear them at work tomorrow morning? What if someone hears it too late and gets hurt because their head was resting against an unsuspecting person’s chest? If you’ve never experienced any of those things before then you probably feel like you might as well give up right now. It’s time to stop sleeping through the night again!
But wait…it doesn’t need to be that way. There are simple tricks you can try tonight (or whenever) so that you’ll wake up feeling better about yourself. Don’t worry, we won’t tell anyone who heard you last week when you were passed-out drunk on the couch after downing 4 glasses of whiskey. But seriously though, why should you suffer every day when you could easily fix most problems overnight? Here are some easy tips on how to stop snoring for good.
1.) Try breathing exercises
Your body needs oxygen throughout the entire sleep cycle. When you fall into a light slumber, your muscles relax and you start using less oxygen. This causes a decrease in blood flow to certain areas such as your nose and mouth which leads to nasal congestion and snoring. Breathing exercises help strengthen your diaphragm and lungs which allows you to breathe deeper and reduces the amount of air intake through narrow passages. Your goal here is to breath in slowly through your nose and exhale through your mouth. The trick here is to focus solely on your breathing patterns and count to 5 when inhaling and counting backwards from 9 when exhaling. Do this exercise 3 times per day until you notice improvements.
2.) Quit drinking alcohol
Alcohol consumption contributes to nasal blockages, sinus infections, dryness, inflammation and poor drainage causing snoring. Alcohol also dehydrates our bodies making us tired faster which means we go back to lying around in bed even longer. As mentioned earlier, avoid having drinks at least two hours prior to bedtime and drink water instead. Also cut down on the number of alcoholic beverages consumed each week. A few beers, shots of tequila, etc., does NOT mean you deserve to spend another hour under the covers.
3.) Stop smoking cigarettes
Smoking increases the risk of developing chronic obstructive pulmonary disease (COPD), lung cancer, emphysema, heart diseases, stroke, diabetes, osteoporosis, hypertension, obesity, and arthritis among others. Smoking nicotine makes everything worse including snoring. If you smoke, quit immediately and get involved in activities that make you healthier.
4.) Take medications responsibly
If you have allergies, asthma, hay fever, acid reflux, GERD, high cholesterol, high blood pressure, migraines/headaches, insomnia, depression, anxiety, fibromyalgia, psoriasis, Crohn’s disease, rheumatoid arthritis, multiple sclerosis, Parkinson’s disease, kidney stones, bladder infection, urinary tract infection, diabetes, seizures, Alzheimer’s, dementia, and COPD, consult your doctor first. Taking medication(s) may cause drowsiness, dizziness, constipation, nausea, vomiting, diarrhea, stomach pain, flatulence, headaches, fatigue, weakness, irritability, confusion, memory loss, hearing impairment, ringing ears, tinnitus, difficulty swallowing, dry eyes, drooling, changes in vision, rash, numbness, burning sensation, increased sweating, shortness of breath, wheezing, tightness in the chest, swelling of hands and feet, irregular heartbeat, abnormal rhythms, fainting spells, muscle pains, tremors, trembling lips, excessive urination, hot flushes, cold sweats, nervous twitches, rapid weight gain, and fluid retention in various parts of the body. These side effects generally improve once you reduce the dosage or use lower strength versions. Always ask questions regarding possible drug interactions and follow the instructions carefully.
5.) Use earplugs and eye masks
Ear plugs used during sleep are effective in preventing noise entering the ear canal. They come in different sizes and shapes according to one’s preference. Ear plugs made from foam, silicone, plastic, cotton, wool, and nylon materials are available at pharmacies, supermarkets, gas stations, online stores, and discount retailers. Eye mask helps prevent bright lights emitted from televisions and computers from penetrating the eyelids thus reducing the likelihood of awakenings due to glaring sunlight. Choose either disposable ones or reusable types depending on personal preferences. Disposable ones cost much cheaper yet must be replaced frequently whereas reusable ones tend to look nicer but require cleaning regularly. Both types serve as excellent solutions to snoring problems.
6.) Invest in anti-snore devices
There are several products on the market today designed specifically to treat snoring issues. Some examples include jaw advancement splints, tongue retaining device, dental appliances, soft palate stimulators, uvulopharynx retraining units (URLU), chin straps, and oral conscious sedation procedures (OCS). However, patients suffering from conditions such as temporomandibular joint disorder (TMJ), craniofacial syndromes, cleft lip/palate, neuromuscular disorders, respiratory disturbances, pharyngitis, tonsillar hypertrophy, enlarged adenoids, facial trauma, tumors, congenital deformities, lisp, hypothyroidism, and HIV infection are advised to seek professional medical opinions first before trying out anti-snorer devices. Anti-snorer devices are relatively cheap compared to other treatment options.
7.) Talk to your partner
Communication between partners plays an important role in maintaining healthy relationships. Unfortunately, communication breakdown often occurs when couples argue over snoring concerns. Discuss together with your loved one whether they want to purchase items # 1-6 above or maybe try a unique solution that suits both parties’ individual requirements. In addition to improving your relationship quality, talking openly about sensitive topics such as snoring and its consequences provides opportunities for open discussion and improved understanding which ultimately improves intimacy leading to stronger bonds.
8.) Find comfort in numbers – How to stop snoring
Helpful resources abound nowadays on social media platforms such as Facebook, Twitter, and Instagram where users share common interests. Join groups focused on stopping snoring, snoring remedies, alternatives to snoring aids, snoring sufferers, and similar topics. Many forums offer helpful information and advice regarding the best approaches to address snoring problems. One example would be /r/stop_snoring. Reddit communities provide great support and guidance for those seeking assistance. Finally, blogs, videos, articles, pictures, and testimonials posted by real people sharing their experiences and success stories can help lift your mood.
9.) Seek professional advice – How to stop snoring
Treatments involving surgery, injections, implants, and medicine are reserved for severe cases such as sleep apnea syndrome (OSAS) and snoring related to health complications. Consult your physician first if you suspect snoring symptoms are associated with any underlying illnesses. Treatment plans should always be tailored based upon patient history, physical examinations, imaging tests, laboratory studies, electrocardiograms (ECGs), upper airway evaluations, and symptom assessments.
10.) Be aware of warning signs – How to stop snoring
Signs indicating loud snoring usually occur 6-12 hours following meals, after taking tranquilizers, alcohol, sleeping pills, narcotics, amphetamines, beta blockers, insulin, antacids containing magnesium hydroxide, calcium channel blockers, diuretics, ACE inhibitors, ARBs, potassium supplements, aspirin, Tylenol, cough syrup, decongestants, antidepressants, corticosteroids, cimetidine, chlorpromazine, haloperidol, methadone, metoclopramide, nalbuphine, oxycontin, phenobarbital, primpara, propranolol, ramelteon, timolol maleate, topiramate, trazodone, warfarin, zonisamide, and benzodiazepines. Other possible indicators include eating large amounts of spicy foods, wearing dentures, being overweight, and experiencing frequent episodes of restless leg syndrome.
11.) Remember prevention is key
Avoid falling asleep on your backside, sitting upright, or bending forward. Avoid lying close enough to someone else in order to allow their movements to affect yours. Keep pets away from bedrooms. Make sure bedroom doors remain closed. Sleep with your legs elevated higher than hips. Keep the room temperature cool and quiet. Limit the usage of electronic gadgets in the hours preceding sleep. Drink plenty of fluids prior to retiring. Have adequate rest periods during daytime breaks. Get regular checkups and screenings from doctors. Stay active physically and mentally. Eat balanced diets rich in whole grains, vegetables, fruits, lean proteins, low fat dairy, fiber, vitamins & minerals, antioxidants, omega fatty acids, and polyunsaturated fats. Exercise moderately and consistently.
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