If you’re considering a snoring remedy, finding the right solution can be difficult. A simple search on the web will pull up countless products. To help narrow your search and determine which treatment is right for you, here's what the experts from the American Academy of Sleep Medicine recommend.
Start with lifestyle changes that can reduce or eliminate snoring. All are free or low-cost. Experts want to make sure you don't overlook these Anti-Snoring Remedies. These are great ways to stop snoring naturally.
- Lose weight. Extra weight can restrict throat tissue and cause snoring, so losing weight is often advised for overweight snorers.
- Sleep on your side. Fifty-four percent of snorers do so only when on their backs—a position that can cause the tongue and soft palate to collapse back into the throat, blocking the airway and making the tissues vibrate. Change your sleep position to improve your snoring. There are a variety of products that can prevent you from sleeping on your back. YOu may want to check into Positional Sleep Therapy
- Avoid alcohol before bed. Alcohol or sedatives can relax throat muscles and make snoring worse. Avoiding alcohol three or four hours before going to sleep can help.
Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring. These adhesive bands stick on the middle of the nose, drawing nasal passages apart to help you breathe easier.
These plastic-based mouthpieces move the jaw forward to keep the soft tissue in the back of the throat from blocking the airway. Available from sleep dentists, the custom-made pieces are less than three millimeters thick and have an 80% success rate.
Continuous Positive Airway Pressure (CPAP) Devices
Typically prescribed for those with sleep apnea for whom oral devices don’t work, these deliver a constant stream of air pressure to keep the passageway open. Yes, they can be a little uncomfortable, but experts consider them the gold standard in treating sleep apnea and its accompanying snoring.
If your snoring results from a structural obstruction—nasal polyps, enlarged tonsils, a soft palate (which an ear, nose, and throat doctor can determine)—surgery can correct the problem. But save surgery as a last resort. It may be painful and require a long recovery.