Stop Snoring Now

You feel sluggish in the morning while everyone in the house sleeps with pillows over their heads. Here is how everyone can get a good night's sleep.

Audible Human Static

Have you ever turned on a radio in a quiet place without realizing the volume was at its maximum level? The loudness can be jarring, especially when you hear static because the dial is between stations. This demonstrates the boisterous sound of snoring. It affects you and everyone within earshot of such rumblings.

Snoring woman

The lack of restorative sleep from snoring is a health problem. Thus, finding a resolution should be top priority. With the advancements in medical health, you can use suitable devices along with tips and treatments in this article to minimize snoring.

Sleep deprivation, obesity, nasal obstruction, and sleep apnea cause disruptive sounds while slumbering. Sleep apnea is a serious condition where a patient short of breath wakes up mid-sleep, gasping for oxygen. This results in daytime sleepiness and health risk. You can reduce general snoring by adopting some simple behaviors.

1. Get Proper Sleep

Sleep Apnea Dangers

In several cases, snoring is the result of sleep deprivation. Sufficient sleep helps you get rid of this noise problem. Sleeping on your side can minimize obstruction.

2. Reduce Weight

Since obesity is a major triggering factor, losing some weight will help open up your airways. Reduction of fat throughout your body includes nasal passages.

3. Keep Your Head High

Keeping your head high can cure snoring. By adding an extra pillow under your head while sleeping, you provide better air passage. This lessens the chance of airway obstruction.

4. Give Up Bad Habits

Smoking is another factor that aggravates snoring and sleep apnea. It compromises your lungs and worsens snoring. Therefore, you should try to quit smoking. Avoiding alcohol can also be a beneficial step towards having optimal sleep.

5. Mandibular Advancement (MAD) Device

Therapy with mandibular advancement devices can be effective in treating snoring problems.^[1] Research shows that the use of MAD devices relieves nasal passage muscles.^[2] These are oral/dental appliances that help keep your mouth open while sleeping to facilitate airflow.

6. Breathing Enhancers

Internal and external nasal dilators can provide noise-free relief to a sleeping partner. It was found in a 2019 study that nasal dilators significantly reduce snoring and improve sleep quality.^[3]

Patients can also use continuous positive airway pressure (CPAP) masks to enhance breathing.^[4] These devices are available from many retail outlets. The device pumps pressurized air through the nose while you sleep.

According to a study, CPAP therapy was effective in preventing cardiovascular events in obstructive sleep apnea patients. It also improved symptoms of the disease.^[5]

7. Surgical Treatment

In severe cases of sleep apnea, the following surgical procedures are worthy of consideration:

Uvulopalatopharyngoplasty (UPP) – This involves surgical removal of structures of the mouth. The most common tissues removed are tonsils and adenoids.

According to a 2019 meta-analysis, UPP is an effective process for treating obstructive sleep apnea (OSA).^[6] Another study showed that combined tonsillectomy and anterior palatoplasty is efficacious in curing sleep apnea and snoring.^[7]

Maxillomandibular Advancement – Growth defects of the upper and lower jaw can lead to OSA. If other procedures fail to improve symptoms, a surgeon may recommend that you undergo maxillomandibular advancement.

In this procedure, the upper and lower jaw (parts) are realigned to a more forward position. The benefit of this surgery is that there is a greater space behind the soft palate and the tongue. A clinical study reveals jaw surgery is effective for treating obstructive sleep apnea syndrome.^[8]

Breathe Silently

Let’s summarize the options mentioned for turning down your sleep volume. To minimize or eradicate snoring, adopt healthy activities such as weight loss and abstinence from smoking or drinking. Elevating your head with an extra pillow and sleeping on your side can be beneficial too.

You might also get relief with (internal and external) nasal dilators and mandibular advancement devices. Reserve surgery for severe cases of sleep apnea.

Car radio

Some of these solutions require long-term behavioral changes and discipline. If necessary, wearing a device may not look attractive, but most mates prefer this over sleepless nights. By dialing into the correct solution, you will also enjoy good health from breathing silently.