The Best Snoring Cures

Finding The Right Snoring Cures for You

There are times when everyone snores.  It is not intentional, and in a lot of cases it is only temporary.  But when it continues to happen night after night, it can really be a serious health risk.  When a person doesn’t get the proper sleep they need, whether they are the snorer or the unfortunate victim of the noise fallout, they can suffer daytime irritability, fatigue, and even develop other health problems.  And all of that racket from the snoring at night can cause relationship problems.

Some couples decide to fix the situation by sleeping in separate rooms.  Although this may lessen the affects of the noise of the non-snorer, this doesn’t help the snorer themselves.  So it’s a fortunate thing that there are many different effective solutions to remedy a snoring problem.  When you find the correct one, not only do you get better sleep at night, but you can prevent the health problems that have been associated with this affliction.

Find a Cause to Find a Snoring Cure

Many people are unaware of the fact that there are different types of snoring.  All they know is that it can be noisy and annoying.  But if someone has the common cold, they can snore due to congestion.  When the cold goes away, so does the snoring.  The same happens with chronic allergies that cause rhinitis (a runny nose).  When the allergen is no longer present, the snoring isn’t either.  But when that snoring is night after night for what seems like no apparent reason, it is time to investigate the situation.

There are some people that have excess tissue in the throat.  Either through chronic inflammation or obesity, those tissues put pressure on the throat at night as the throat muscles relax during sleep.  This narrows the air passages and allows the tongue to go deeper into the throat.  With the restricted air flow, the sleeper breathes deeper, making those tissues in the throat vibrate.  The worst snoring occurs when the sleeper is laying on his on her back.  But knowing what causes all of that noise is only part of the story.  You need to know some common contributing factors to a snoring problem.

The Common Denominators

  • Your body build.  Believe it or not, men are more likely to be snorers than women, since they have narrower air passages, larger adenoids, heavier musculature, and other physical and hereditary attributes that contribute to snoring.
  • Age.  As a person ages, their muscles tend to get weaker.  From middle age onward, the throat muscles may be losing tone, contributing to a snoring problem.
  • Overweight and out of shape.  Just as in aging, without exercise and constant use, muscles get weaker.  Overweight people tend to forego their exercise routines.  Not only do they have the excess tissues around the throat from being overweight, but the muscles in the throat react to that weight by closing down the air passages.
  • Sinus and Nasal problems.  A deviated septum (crooked nose) or chronic sinus problems can narrow passages and make inhalation difficult, contributing to a snoring problem.
  • Medication, Alcohol, and Smoking.  These contribute to snoring since they relax the muscles in the throat, increase the instance of mucous in the airways, and can cause inflammation in the airways that restricts the flow of air.
  • Sleeping position.  Awkward positions such as being reclined with the neck leaning sideways can restrict the flow of air.  Laying flat on your back allows the tongue to relax into your throat, restricting the ability to breathe correctly.

Is It More Than Snoring?

There are times when the snoring continues, even when you do all what you can to get over the common causes of the affliction.  Your cold is gone, your allergies are under control, you are losing weight… but for some reason, you still wake up tired every day, and your spouse has the obvious “pillow squeezed over the head” hair every morning.  In that case, you may have a condition called Obstructive Sleep Apnea (OSA).

With OSA, not only are you snoring and keeping your better half awake at night, but at times (with some people up to 50 or 60 times per night) you quit breathing due to airway constriction.  This deprives your body of necessary oxygen, making you feel like you never slept at all.  In fact, you are actually sleeping very little, since your brain wakes you up in order for you to breathe again.

OSA can be a dangerous condition, and should be treated as soon as possible in order to prevent other health issues that are associated with it.  It can lead to high blood pressure, heart disease, stroke, chemical and hormonal imbalances in the body, as well as mental disturbance due to lack of oxygen and sleep deprivation.  It is important to speak to your doctor about this condition.

The Snore in Your Relationship

No matter what the cause of the snoring is, it does affect both people in a relationship.  You never intend it to, but it does.  The snorer is getting poor quality sleep, and the one listening to the noise isn’t fairing much better.  Between the two of you, you get to the point where you just can’t seem to get along any more.  So several things happen:

  • The spats.  You are both irritable from the lack of sleep and you begin to blame each other.  But don’t attach each other.  Attack the snoring problem instead.
  • The “You don’t care” phase.  The non-snorer wears earplugs, wraps their pillow around their head, uses the ‘white noise’ machine, or dutifully nudges you to be able to get some sleep through the snores.  She feels she is doing everything she can, but now resents you because she feels you don’t care enough to do something about the snoring problem.  Try working as a team to solve the problem, and show you care.
  • Separate rooms.  You leave the snorer to sleep by themselves, which gives you a bit of relief from the noise.  But it also contributes the isolation that both partners feel in the relationship.  There is a lack of physical and emotional intimacy that strains the relationship, and leaves the snorer feeling isolated over a problem that he feels he has no control over.

The best thing you and your partner can do is to find your snoring cures together.  Using teamwork and giving each other some support will find what is best for the relationship.

Yes, You Do Snore

It isn’t easy to communicate with a partner that snores.  Even though you love everything about them, the snoring gets in the way.  You can’t get any sleep, but you don’t want to get into a big confrontation with the one you love over a bit of noise.

  • There is a time and a place.  Don’t bring up the problem at times when you’re exhausted, like late at night or early in the morning.  Try broaching the subject over a quiet early evening dinner, when you are both just starting to relax from the day.
  • Use a bit of humor.  Snoring has been the brunt of many jokes through the ages, but be careful not embarrass or belittle your partner.  You should both be able to laugh about it a bit before you seriously discuss finding a snoring cure.
  • It’s nobody’s fault.  Remember that snoring isn’t intentional.  Even if you feel like a victim, it’s nobody’s fault.  Remember not to lash out as if there is fault.

When You Are the One

So your partner suddenly decides to tell you that you snore….loud….all the time!  It’s a natural reaction to feel hurt, surprised, and even angry.  You probably had no idea that it was happening.  After all, you don’t remember hearing yourself snore.  But you have to realize that this is something you can’t dismiss.  Snoring is a real problem in a relationship.  No matter how you hear that news, there are some things to remember.

  • It’s nothing personal.  Your partner is trying is tell you that there is a problem.  It’s nothing against you, but it could be something that affects your relationship.  See it as a problem outside of yourself, and solve it.
  • It’s a physical issue.  Just like when you sprained your ankle or jammed a finger, snoring is a physical issue.  It’s nothing to be embarrassed about, but rather a problem that needs medical attention and a cure.  It’s up to you to get treatment.
  • Discuss behavior issues.  Your partner doesn’t like your snoring, and you don’t like to be jabbed in the ribs while you sleep.  So talk about it.  Sleep deprivation on both sides of the bed isn’t helping the situation in the relationship, so it’s important to work out issues of behavior while a cure is being sought.
  • Smooze.  Let your partner know that you value the relationship, and that you take the snoring complaint seriously.  Then go one step farther by proving it.  Get treatment for your snoring problem.

Find the Right Cure the Right Way

There are so many “snoring cures” on the market today.  Every one of them claims that they can cure your problem, if you’re willing to send them your money.  Other reports tell you about natural snoring cures that work for some people, but not for others.  There is a reason why certain things don’t work for certain people.

Did you know that the way you snore can sometimes reveal why you snore?  It’s true.  Once you are able to figure out why you snore, you can find a cure.  Here are some key points:

  • If you snore with your mouth closed, it can indicate a problem with your tongue.
  • Snoring with your mouth open can mean you have excess tissue in and around your throat.
  • If you snore when you lay on your back, it could be just a mild snoring problem.  Some lifestyle changes and better sleep habits might lead to a cure.
  • If you snore no matter what your sleeping position is, you may need more than just a few changes – you may need to see your doctor for a cure.

The point is that you have to know the reason for your snoring before you can solve the problem.  Your bed partner can help you to keep a “sleep diary” that describes these conditions so you know what to discuss with your doctor, or what type of snoring cure to pursue.

Some Remedies to Try First

There are some things that you can try in curing your snoring, before you even consult your doctor about the problem.  But keep in mind that the advice here does not replace the advice of your doctor.  Your overall health is always the top priority.  That being said, here are some ideas to cure your snoring:

  • Change your sleeping habits.  Go to bed at the same time each night, and get up at the same time each morning.  When you and your bed partner sleep at the same time for the same amount of time, it can reduce the incidence of snoring and give both of you more rest.
  • Lose weight.  If you lose even a few pounds, you can reduce or eliminate snoring as the fatty tissue around the throat disappears.
  • Avoid muscles relaxers.  Alcohol, sleeping pills, and sedatives all relax the muscles in the throat that contribute to snoring.  If you can avoid these, you could cure your snoring problem.
  • Exercise.  Exercising the entire body helps in getting more restful sleep, but paying particular attention to the upper body tones the muscles of the neck and shoulders.  This may stop a snoring condition.
  • Put moisture in the bedroom.  Dry air can irritate the nose and throat, causing an increase in mucous secretion that can contribute to snoring.
  • Clear your nasal passages.  If you have a stuffy nose, get rid of the secretions.  You may also want to take a nasal decongestant or use nasal strips to see if they help to keep those passages open during sleep.
  • Avoid heave meals.  Eating a large meal or drinking caffeine two hours before your bedtime increases your chance of snoring due to the stimulating effect they have on your metabolism.  Your breathing is more rapid, causing more tissue vibration in the throat.
  • Change your sleeping position.  Sleeping on your side makes it less likely that you will snore, since you will not have most of the pressure on your throat or have your tongue slide into your throat.  You could also try elevating your head slightly by using a specially designed sleep pillow that encourages your jaw and tongue to move forward, preventing snoring.
  • Try the ‘tennis ball trick.’  Attach a tennis ball or similar object to the back of your pajama top or sleep shirt.  When you try to lie on your back, it will make you uncomfortable and make you roll to one side or the other.  After some time, you will get in the habit of sleeping on your side, reducing the chance of snoring.

Give Your Throat a Workout

You don’t even have to go to the gym for this one.  It is a proven fact that strengthening the muscles in your face and throat can reduce or prevent snoring.  In fact, your doctor may even suggest these in addition to any other treatments you are using.  Physical therapists, Occupational therapists, and even Speech therapists recommend these exercises in toning the muscles of the face and throat.

  • Get Vocal.  Say the vowels out loud for three minutes a few times a day.  (A-e-i-o-u.)  This makes the muscles in the face move in different ways, toning and strengthening them.  Another vocal method of toning the muscles of the face and throat is to sing.  It doesn’t have to be Karaoke at the Club.  Just sing for your supper at home, and have some fun.
  • Make a “Fish Face.”  Close your mouth and suck your cheeks in, like the classic Fish Face.  Move your lips like a fish out of water.  Do this several times a day.  Not only is it fun and a bit silly, but beneficial to your facial and throat muscles, too.
  • Yawn a bit.  Open your mouth wide, like a yawn, then move your bottom jaw to the left and hold for 30 seconds.  Repeat that for the right side.  Since you’re already yawning, contract the muscle at the back of your throat a few times to make the uvula (that hanging skin thing) at the back of your throat move up and down.
  • Lick a lollipop.  Not literally, but if you stick your tongue out, and make circular motions with it, you can build and tone the tongue and the muscles of the face and throat.

The Medicine Beyond

After you have tried all of the self-help suggestions, if you still have your snoring problem it is time to seek the help of your medical professional.  After all, both you and the people around you need relief and the prevention of other health problems.  Even though snoring is a funny joke topic now and then, it really is a serious physical problem.  It is important to know when you should see your doctor about your snoring problem.  When you or your bed partner continues to notice the following, it’s time to make that appointment and find some help:

  • You are tired during the day time, and you snore heavily at night.
  • You choke, gasp, or stop breathing during sleep.
  • You tend to fall asleep at inappropriate times, like during conversations, during short periods of rest, or during a meal.
  • You tend to wake frequently at night, but are able to fall asleep again rather quickly.

You doctor may suggest several options for the treatment of your snoring.  There are some that are tried and true, and others that are still being studied.  But medical practitioners are always well-informed of current and new treatments that are available.

  • CPAP (Continuous Positive Airway Pressure).  This is a machine that has a hose connected to a mask that is worn over the nose and mouth.  It pushes air into the air passages throughout sleep to keep them open and prevent snoring.  This method had been in use for many years, and is shown to be effective.
  • Dental and Oral appliances.  There are some dental appliances that separate the jaws to allow for air flow.  These work for mild snoring conditions.  The oral appliances are used to move the lower jaw forward, preventing the tongue from going backward into the throat and cutting off air flow.  Oral appliances are shown to work for mild to moderate snoring.
  • Surgical Methods.  There are several surgical methods that work for most people with moderate to severe snoring problems.  One of the most common is uvulopalatopharyngoplasty (UPPP), which is removing the uvula and removing excess tissue in the surrounding area of the throat to open the airways.  With some people, something as simple as having a tonsillectomy is enough to provide a snoring cure.

The Big Decision

In the end, it is a matter of taking the steps you need to take in finding your snoring cures.  Once you realize there is a snoring problem, it is important that you start resolving the issue as soon as possible.  You can start with the self-help remedies and exercises.  They certainly won’t hurt the situation.  But if you find that they aren’t effective for you, it is best that you see your doctor to be sure your snoring problem isn’t something more serious like OSA.  It’s important to treat your snoring problem as part of your overall plan of healthy living.  If you continue to snore, you put your health at risk.  So really, it’s not a big decision.  It is THE decision.  Find your snoring cure.

Still confused or feeling a bit overwhelmed as to where to begin? No problem. I’ve already put together an email guide that will easily help you stop snoring.