Eleven home-based snoring solutions for immediate effects

Posted by Emily Brown on May 27th, 2021

Snoring is caused by air vibrating in the upper respiratory tract. There are many recommended snoring remedies, but which are the most effective? According to the National Sleep Foundation, 90 million American adults snore sometimes, and 37 million people snore regularly. The causes of snoring are usually not serious. However, it may indicate that lifestyle changes would improve a person’s health.

The following lifestyle changes and tips may reduce or stop a person’s snoring.

1. Losing weight

Overweight individuals are more likely to store trusted Sources. Fatty tissue and poor muscle tone, particularly around the throat, regular snoring. Eating a calorie-controlled, healthful diet and regularly exercising are the best ways to lose weight.

2. Sleeping on one side

A person is more likely to snore if they lie on their back trusted Source, which can cause the tongue to move to the back of the throat. This makes breathing harder and can cause the vibrations of snoring.

Sleeping on one side may allow the air to flow more smoothly, reducing the vibrations. This may either stop the sound of a snore or make it quieter.

3. Quitting smoking

In addition to harming overall health, smoking irritates the airways, and this can make snoring worse. If a person smokes, quitting may help them to snore less, if at all.

4. Avoiding alcohol

Drinking a significant amount of alcohol relaxes the throat muscles. When these muscles relax, they are more likely to vibrate. Avoiding alcohol before bed may reduce or stop snoring.

5. Avoiding sleeping pills

Sedative medications, or sleeping pills, can lead to very deep sleep. This may have a relaxing effect on the throat muscles and cause snoring. A doctor can recommend healthful ways to ensure a good night’s sleep.

6. Elevating the head

Elevating the head using additional pillows may help to open the airways, reducing or eliminating snoring. Marketers offer pillows designed to prop up the body and prevent snoring. These are available to buy online.

7. Treating allergies

An allergic reaction may lead to congestion and blocked airways. This can make snoring worse. If a person’s snoring is caused by allergies, getting effective treatment can help.

8. Mandibular advancement device 

If a person’s tongue is partially blocking the back of the throat during sleep, this can cause snoring. A mandibular advancement device is worn in the mouth, to bring the tongue forward, which may reduce snoring.

9. Vestibular shield

A vestibular shield is also worn in the mouth. Snoring can be caused by the mouth falling open during sleep, and this device encourages a person to breathe through their nose, which may prevent snoring.

10. Nasal dilators or strips

Blocked or narrow airways may also cause snoring, and a nasal dilator or strip can help. They are designed to keep a person’s nose open while they sleep. This helps them to breathe more easily and may stop or reduce snoring.

11. Nasal sprays

When blocked or narrow airways cause snoring, a nasal spray may also be useful. Nasal sprays can help to reduce inflammation in the nose and airways, opening them up. If a person is looking for a long-lasting snoring remedy, they may consider surgery. Several types of prevention surgery are available.

Remedies to avoid

There is little or no evidence to suggest that the following remedies are effective in stopping snoring:

• chin straps
• shock bracelets
• acupressure rings
• throat sprays

Snoring can disturb the sleep of those nearby.

To avoid relationship difficulties, the person who snores may ask their partners or roommates to do the following:

• wear earplugs
• roll the snoring person onto their side
• wake the snoring person so that the others can fall asleep

These were some effective snoring solutions you should consider.