Every person will snore occasionally, but if it becomes frequent, then it can cause problems.  Your sleep, as well as those around you, can be severely affected, resulting in health problems, fatigue, and increased irritability.  It can also lead to relationship problems, with a partner’s lack of sleep causing arguments.  Luckily, there are now many varied stop snoring treatments depending on how much you snore at night.  So if you keep the lines of communication with others open and fully understand the problems, then sleeping in separate rooms doesn’t have to be the only viable option.

What is snoring, and how can it be stopped?

Snoring occurs when there is obstructed air movement when breathing in your sleep, which then causes the nose and throat to vibrate, restricting the flow of air to your lungs. The resulting snoring sound can range from soft to very loud and disruptive. Common causes of snoring are things such as age, nasal and sinus problems, being overweight, alcohol, medications and smoking, and also the positions you sleep in.  There are also different ‘types’ of snoring. Depending on which ‘type’ you are, there may be different treatments, remedies, and cures to help stop snoring.  The different ‘types’ of snoring are:

• Open-mouthed snoring may be related to tissues in your throat.
• Close-mouthed snoring may be related to problems with your tongue.
• Snoring when sleeping on your back – mild snoring that can be treated by lifestyle changes.
• Snoring in all positions may indicate increased severity and the need for further treatment.

Self-help cures, such as home remedies and lifestyle changes, will often go a long way in helping treat snoring.  Losing weight and exercising will reduce fatty tissue in the throat and tone muscles to relieve the strain while sleeping.  Avoiding smoking will also help as it will stop blockages in the nose and throat.  It may also be wise to avoid alcohol and medications before bedtime as they relax the throat muscles, which then leads to snoring.  Establishing a regular sleeping pattern will also help you to sleep better and often minimise the chances of snoring.

Some bedtime remedies are known to make a big difference, so it may well be worth trying things such as clearing your nasal passages, sleeping on your side, and avoiding caffeine to improve your chances of stopping snoring.

There are some throat exercise techniques that can also help aid the problem.  They work by strengthening the muscles in the respiratory tract, which puts an end to snoring throughout your sleep.  One exercise is to repeat each vowel (a-e-i-o-u) out loud for 3 minutes a few times every day, and another is to contract the muscle at the back of your throat for 30 seconds.  If you begin the exercises slowly and then gradually increase the number of times you do them, you should notice a marked improvement.

If none of these cures, remedies, or solutions work, then your option may be a medical procedure.  There are different types of treatments depending on which will suit your needs best.  Traditional surgery can help by removing tissues to increase the size of the airway. There is also the option of small plastic implants for the soft palate to stop vibrations.  Some dental appliances and lower-jaw positioners can also help open the airway by bringing your jaw or tongue forward as you sleep.

Whilst all of these treatments can help cure snoring, it is important to be wary of underlying medical issues that it may be a sign of.  So, it is better to play it safe and visit your doctor for a professional opinion.