15 Remedies That May Stop Snoring

What is Snoring?

Snoring is the hoarse or harsh sound that occurs during sleep when the flow of air is obstructed by the throat and nose. It can range from light to severe, and in some cases, snoring may even induce sleep apnea, a sleeping disorder marked by pauses in breathing throughout the night. Snoring affects both men and women, with up to half of all adults snoring on occasion.

What are the signs and symptoms of Snoring?

Snoring is a noise that is made while sleeping. Common signs and symptoms of snoring include:

• Loud, harsh sounds during sleep or when trying to take a deep breath
• Trouble breathing or noticeable pauses in breathing while sleeping
• Choking or gasping for air during sleep
• Disrupted or poor quality of sleep as well as feeling tired after sleeping
• Daytime fatigue and moodiness
• Frequent daytime headaches
• High blood pressure, heartburn, and/or chest pain while resting.

What are possible Complications of Snoring? 

• Chronic snoring is often a symptom of obstructive sleep apnea (OSA), a serious and potentially life-threatening sleep disorder that can lead to high blood pressure, stroke, heart attack, and other complications.
• It can also contribute to the lack of energy, concentration difficulties, an increased risk of accidents due to drowsy driving or falls due to poor balance control, and social awkwardness or difficulty forming meaningful relationships with others due to fatigue during the day as caused by sleep deprivation at night as a result of chronic snoring.
• Loss of intimacy in relationships caused by snoring has been linked to depression in both men and women, along with contributing to overall poorer mental health outcomes such as anxiety or general distress from lack of quality sleep resulting from frequent snoring episodes throughout the night disrupting the natural sleep cycle multiple times per night regularly for longer than a few weeks

15 Remedies That May Stop Snoring

• Change your sleep position: When you sleep on your back, gravity causes the soft palate and tongue to collapse onto the back wall of the throat, and cause an obstruction. Try sleeping on your side instead to help keep air passages clear.
• Strengthen your throat muscles: There are various exercises that may help strengthen particular groups of muscles in the mouth, throat and neck associated with snoring loudness - such as breathing exercises or exercising your tongue by pushing it against something like a toothbrush handle for 30 seconds, 20 times daily.
• Elevate your head: When snoring is related to congestion or an infection, try propping up at least one side of the bed with a few pillows or using special pillows designed prevent snoring by keeping you off of your back while supporting the head and upper body comfortably in a slightly elevated position during sleep (which prevents throat tissues from obstructing breathing).
• Try nasal strips: These sticky plastic strips gently adhere to each nostril in order to open them up while sleeping, relieving obstruction and improving airflow throughout the night. Many say they have seen a marked improvement after using them regularly over time as they require consistent use for best results (rather than only when you remember).
• Use saline rinses: Saline rinses are like liquid nose drops that loosen any congestion blocking airways throughout the night so you can breathe more easily all through it - adding an element of comfort for those who suffer chronic obstructive sleep apnea due to this reason (and thus specialize sinus pills won’t do much good here).
• Practice Good Sleep Hygiene: Develop good sleep habits and techniques, such as sleeping on your side or adopting a nightly relaxing routine that lets you drift off easily before bed.
• Lose Weight: Extra fat around the neck can put extra pressure on the airways, making it harder to breathe properly while sleeping and leading to snoring.
• Establish Regular Exercise Regimen: Exercise helps you lose weight, keeps your muscles strong and increases oxygenation in the body so that your breathing remains steady throughout the night.
• Avoid Alcohol Before Bedtime: Alcohol causes relaxation of throat muscles and can increase snoring as well as difficulty in staying asleep due to re-awakenings resulting from periodic obstructed airflow
• Practice Nasal Cleansing Techniques: Performing nasal cleansing with a saline solution before bed helps promote proper nasal airflow by washing away mucous or other blockages
• Use Herbal Remedies: Certain herbs like garlic, turmeric, fenugreek, cardamom and sage have been used for generations to reduce snoring due to their anti-inflammatory and soothing effects on throat tissues. Making a decoction with these herbs will help to relieve congestion which can reduce snoring related symptoms significantly . It is advised to drink the decoction at night for best results.

What are the Surgical treatments for Snoring? 

There are many surgical treatments for snoring, including laser-assisted uvulopalatoplasty (LAUP), radiofrequency ablation of the palate, septoplasty, and tonsillectomy.

• Laser-assisted uvulopalatoplasty is a minimally-invasive outpatient procedure which uses a laser to partially remove the uvula and extra tissue in the back of the throat, thus reducing the vibration of these tissues which can cause snoring.
• Radiofrequency ablation involves inserting a probe into the palate and using heat energy to shrink certain tissues which may be vibrating during sleep.
• Septoplasty involves realigning and straightening the cartilage in one’s nose, while tonsillectomy involves removing enlarged tonsils which can block airways and lead to snoring.

These surgeries can help reduce or eliminate snoring depending on what is causing it.

Best doctors to consult for Snoring?

• Otolaryngologists are doctors who specialise in disorders of the ear, nose, and throat and therefore can be a great resource for individuals looking to have their snoring evaluated by a professional. They can recommend treatment alternatives such as lesion repair, polypectomy (a procedure which removes excess tissue from the tonsils or adenoids), or tissue removal from the uvula.
• Otorhinolaryngology-Head and Neck Surgeons specialise in treating problems related to sound production, speech, swallowing, balance issues, hearing loss/ear pain and any type of head or neck tumors. An appointment with such a specialist may be beneficial if snoring is caused by physical deformities or anatomical abnormalities.
• Pulmonologists are medical specialists who specialise in diseases of the lungs and respiratory system and can provide helpful insights regarding any underlying causes contributing to snoring such as asthma or sleep apnea (among others).