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How to Stop Snoring at Night

Updated on March 12, 2019
Sam Shepards profile image

I'm Sam. I enjoy writing about health and mental health-related topics as well as natural ways to prevent disease and stress.

One of the most common questions concerning sleep problems is about stopping snoring. If you’ve realized that you snore, your first thought is probably “How can I stop snoring?” Snoring can interrupt your sleep, disrupt your partner, and have detrimental consequences for your health. Luckily, there are many ways to stop snoring. Different techniques work for different people, depending on the cause and severity of your snoring.

If one method doesn’t work for you, don’t give up; the next one you try might cure your snoring. It’s important that you take action to address your snoring. If you can stop snoring at night, you’ll have better sleep, better health, and a better relationship with your partner. It’s one of the best things you can do for yourself. The following article will summarize all the different ways you can stop snoring.

Address the Causes of Snoring

The first step to curing is understanding the main causes of snoring. In essence, snoring is caused by obstructions to your airway. When the air is obstructed, it has a narrower passage to flow through. This causes it to flow more quickly and make the surrounding tissue vibrate. These vibrations create the sound of snoring.

There are a number of different things that can cause your airway to become obstructed. The most common is that the soft palate and tongue relax back towards the throat, blocking the flow of air. Sometimes this can be due to your natural anatomy, but it can also be the result of heavy drinking or being overweight. If you tend to drink in the evening, try reducing the amount of alcohol you drink before bed. This may help to get rid of your snoring.

Restricted nasal passageways can also block air from flowing normally. If you are congested, this can cause or worsen snoring. If you can figure out what the obstruction to your airway is coming from, this can be a major help in determining which snoring solution will be the best for you.

Natural Anti-Snoring Solutions

If you prefer natural solutions, there are a number of natural remedies you can use to stop snoring at night. You can use tongue exercises to strengthen your tongue muscle. This will prevent it from relaxing as much as night and can stop it from blocking the flow of air. If the problem is in your nasal passages, you can use a hot shower, a bowl of boiling water, or a neti pot to clear out your nasal passages before bed.

You can also find a number of snoring solutions in your kitchen. A spoonful or two of olive oil can help to shrink the tissues in your throat, opening up your airway, as olive oil has anti-inflammatory properties. You can also try gargling with sage or peppermint oil. These are both anti-inflammatory agents and will help to bring down any swelling in your nose or throat. Check out these natural remedies for snoring.

Stop Snoring Devices

If adjusting your habits and natural remedies aren’t working for you, you may want to try a device meant to stop snoring. Luckily, there are many stop snoring products on the market. If your nasal passages tend to be blocked, you can try nasal trips or nasal dilators. Nasal strips are small adhesive strips you place over the bridge of your nose. They pull your nasal passages open, allowing air to flow more fully. Nasal dilators are small rubber pieces resembling thimbles that you insert into your nostrils. They keep your nostrils open while you sleep, so the air coming into your nose won’t be blocked.

There are also a number of devices that address problems in your mouth and throat. There are a number of different kinds of anti-snoring mouthpieces. The most common kind, called a mandibular repositioning splint, gently pulls your jaw forward and represses your tongue, helping to keep your soft palate and tongue from collapsing backwards. This will prevent obstructions in your throat and keep your airway open.

If your problem is that you breathe through your mouth at night, you can try a vestibular shield. A vestibular shield is another kind of mouthpiece that blocks air coming into your mouth, forcing you to breathe through your nose instead. For many light snorers, this is enough to stop snoring.

If you suspect you may have sleep apnea, a more serious underlying medical problem, you’ll want to speak to your doctor about a continuous positive airway pressure machine (CPAP). A CPAP provides a steady flow of air pressure, which keeps the airway open. This prevents both pauses in your breathing and the vibrations of snoring.

What Helps You Stop or Lessen Snoring Issues?

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Stop Snoring Surgery

If none of these treatments work for you and snoring is having a serious impact on your life, you may want to consider surgery as a way to stop snoring. There are a number of surgical options, depending on what is causing your individual snoring. A surgeon may remove excess tissue from the throat, which will widen your airway. As part of this surgery, they may remove the tonsils and adenoids.

Alternatively, a surgeon may implant plastic into the soft palate, which will keep it stiffer and prevent it from collapsing backwards. If the problem is in your nose (such as a deviated septum), you may want to get surgery to correct a deviated septum or to remove nasal polyps. Remember that surgery is usually considered to be a last option, so you should try non-surgical methods thoroughly before considering it.

Concluding how to stop snoring

None of these ways to stop snoring are guaranteed to entirely cure your snoring. However, all of them have been proven to help many people stop snoring. At the very least, they should help to alleviate your snoring and make it less disruptive. If you take the time to evaluate your snoring and its causes and to research any products you buy, you should find snoring solutions that work effectively for you.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2016 Shepards


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    • Sam Shepards profile imageAUTHOR


      3 months ago from Europe


      Well the number one thing that causes snoring or sleep apnea in people I know has been weight issues, lack of exercise and drinking (alcoholism) combined with aging. The question is if the aging was a problem itself or that their lifestyle deteriorated with age, gaining weight etc.

      The results I have seen seem to point at lifestyle/ weight problems topping the list of causes.

      The people stopped their serious snoring issues or worse all did so by changing their diets and losing weight + some moderate exercise. No all out diets, just a change of lifestyle.

      Most other solutions that are non surgical are temporary at best. Using all kinds of devices to stop snoring is also a drag.

      Another thing I would like to point out is that partners of heavy snorers have trouble sleeping, because of the sound or get stressed out because of it, there is no shame in sleeping seperate. Your relationship will benefit from good nights of sleep.

    • primpo profile image


      19 months ago from Brooklyn, New York

      nothing works. tried zyppah, tried chin strap, will exercise more but!!!! will not use Cpac


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