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Solutions to Stop Snoring

Before you banish your significant other to the second bedroom, there are ways to stop snoring. According to the American Association of Oral and Maxillofacial Surgeons, an estimated 30 to 50 percent of Americans snore. Snoring occurs when air vibrates the tissues in the throat. It is a condition that not only disturbs sleep, but it could also indicate a more serious health condition known as obstructive sleep apnea.

  1. Sleep

    • It is important to be aware of what position you sleep in at night. People who snore may have a tendency to lie on their back, which partially obstructs and narrows the airway. Lying on the side can prevent snoring because it allows the air to flow freely by keeping the tongue from falling back. Since snoring occurs when the air passage is obstructed, lying on the stomach, sleeping in a bed that raises the head or using snoring-pillows are also effective solutions.

    Surgery

    • Doctors can help provide snoring solutions and there are various medical procedures that may be used. For example, natural physiological defects such as enlarged tonsils, a deviated septum or a thick soft palate can be corrected with traditional surgery. Laser surgery can be used to shorten or trim the soft palate and palatal implants create firmness. Radio frequency tissue ablation is a technique that causes the air to flow easier by shrinking tissues and widening the space in the throat.

    Technology

    • An oral appliance or dental mouthpiece can open the airway by keeping the tongue and soft palate in the right position. The mold can be made by the dentist and needs to be periodically examined. The side effects from wearing a dental mouthpiece include increased salivation, dry mouth or jaw and facial discomfort. Continuous Positive Airway Pressure (C-PAP) is a device that uses a pressurized mask to force air through the mouth. Although it is very effective, the noise associated with this machine may interrupt sleep.

    Other Solutions

    • Engaging in a healthier lifestyle that involves physical activity or exercise not only assist in weight loss, but it can also prevent snoring. Overweight or obese people are more likely to snore because the extra bulkiness causes the air passage to narrow. In addition to losing weight, performing singing exercises for three months can help strengthen the muscles of the palate and upper throat. Avoid alcohol and sedatives because they can cause the throat muscles to relax. Over-the-counter nasal strips or nasal decongestants also help prevent snoring.

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