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What Stops Snoring?

The muscles in your throat, tongue and roof of your mouth start to relax as you fall asleep. The sagging tissue can narrow the airway, making the movement of air through this area more forceful. This results in vibration of the tissue, which leads to snoring. Certain factors can increase the likelihood of this happening and many measures can help, including self-care, products and medications, and, in the most extreme cases, surgery.

  1. Losing Weight

    • Heavier people tend to have an increased risk of snoring, says physician and author Dr. Andrew Weil. He recommends weight loss as a primary strategy for preventing snoring. A bulkier throat increases the narrowing of the airway, which makes snoring more likely.

    Sleeping On Your Side

    • Sleeping on your side rather than your back can open up your airways. When lying on your back, your tongue falls back into your throat, which interferes with airflow. Sewing a tennis ball in the back of your pajama top, or raising the head of your bed a few inches will encourage you to sleep on your side, according to the Mayo Clinic.

    Timing of Alcohol and Sedative Medications

    • Anything that suppresses the central nervous system will exacerbate muscle relaxation during sleep, which increases the likelihood of snoring. Avoid taking sedative medications and drinking alcohol at least two hours before bedtime.

    Medications and Appliances

    • Weil recommends nasal strips that help air move better through your nose, though the doctors at the Mayo Clinic say the nasal strips will not work if you suffer from sleep apnea, a condition where your throat muscles collapse so much that your breathing becomes severely compromised or stops completely for short bursts of time. If you have sleep apnea, the Continuous Positive Airway Pressure, or CPAP, device, can reduce snoring by providing a steady flow of oxygen throughout the night.

      Swollen nasal passages and congestion can contribute to snoring. Taking medications to treat allergies and relieve congestion can reduce incidences of snoring.

    Alternative Treatments

    • Playing the didgeridoo, a type of instrument, for 25 minutes a day reduced snoring in sleep apnea sufferers, according to a 2006 study reported by the Mayo Clinic. It appears to strengthen the muscles of the upper airway. It also points to research that has found performing 20 minutes of singing exercises daily for three months decreased snoring.

    Surgeries

    • In extreme cases, your doctor might recommend surgery to relieve snoring. Procedures to remove excess tissue from the throat include traditional surgery, which cuts away the tissue and those that employ the use of lasers or radio waves. Surgical removal of the tonsils, adenoids and excess tissue of the soft palate can also help.

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