Snoring is the result of some type of blockage in the airway that obstructs air flow causing the respiratory structures of the throat to vibrate abnormally during sleep. Relief from snoring is critical for restorative rest, which is a factor in your overall health. Without free air flow, the body is deprived of oxygen, and of sleep, leading to poor functioning throughout the day. The most common reasons for snoring are obstructions in the nasal passage between the nose and throat, a poorly positioned jaw, swelling in or around the throat, or blockage of the airway by the tongue. People with obesity are more likely to snore because of the larger amounts of fat around the throat, putting pressure on the airway.
Heavy consumption of alcohol and other harmful substances can also result in snoring. In cases such as these, snoring can be remedied by lifestyle changes that lead to healthier living, like eliminating alcohol and fatty foods from your diet. Losing weight and reducing the amount of fat around the throat can also help to reduce snoring among many other health benefits. In cases where snoring is a result of the tongue obstructing the airway, other methods are available:
• Mouth guards and mouthpieces can be used to effectively and immediately eliminate snoring. These are available in two different types; Tongue Stabilizing Devices which control the tongue and stop it from falling back into the throat, and Mandibular Advancement Devices which protrude the lower jaw forward in order to prevent the tongue from blocking the airway. There are several brands of each of these devices, although the MADs are much higher rated and thought to be more effective. Unlike MADs, the TSDs are suitable for people who wear dentures. Read comprehensive reviews of snoring mouthpieces and anti snoring devices here.
• Inclined sleeping is a trick that helps to keep the tongue forward and is an option for those who do not want to wear a mouthpiece. This can be accomplished by placing extra pillows beneath the head and neck, elevating them to maintain an open airway. Alternatively, planks can be placed underneath the mattress at the head of the bed in order to raise it several inches and achieve an incline.
• Nose strips, such as Breathe Right strips, are a natural and drug-free option for those who suffer from nasal blockage. Congestion can also cause snoring and so opening the nasal passage will eliminate snoring in this type of sufferer. Breathe Right comes in a multitude of shapes and sizes, made for men and for women, and are found at an affordable price in nearly every drugstore.
• Humidifiers or steam vaporizers are another option for those who suffer from nasal passage obstruction as the cause of snoring. The moisture in the air increases significantly when a humidifier is used, loosening the nasal passages and allowing for a better intake of air, reducing snoring. These are especially useful when snoring is a result of congestion due to colds or other similar ailments.
• The simplest method for stopping snoring is refraining from sleeping on your back and instead sleeping on your side. Of course, this technique is not reliable because snorers often return to sleeping on their back while unconscious but it will temporarily reduce snoring until another method can be introduced.
Of all of the remedies and methods listed, mouth guards and mouthpieces are the only truly effective device in eliminating consistent snoring. When the snoring is a symptom of a sickness or allergies, temporary fixes, like nasal strips, are generally effective. However, when snoring is caused by an obstructed airway more permanent measures must be taken to ensure the sufferers can get a peaceful night’s sleep.