How To Stop Snoring?

Snoring is one of the most common medical conditions faced by 40% of the total male population in this world. It does not mean the females are safe, no doubt the number of females suffering from Snoring is less as compared to males but the number still is in billions.

So either you are male or female you need to be very serious to get rid of snoring because snoring not only causes health problems but it can cause mental, personal, and social problems for you.

A person who snores in most of the cases sleeps comfortably but the loud and annoying snoring causes disturbance in the sleep of his or her partner, children, or in some cases neighbors too if the sound is loud.

The worst thing about snoring is there are no specific pills or medicine to cure it. A person either male or female who snores is left with only two options: either he/she can change his/her lifestyle and avoid the things which trigger snoring or he/she go for surgery.

As per my belief, I am sure many of you also agree with me that going for surgery is always the last solution which we need to consider.

So, the question is how can you get rid of snoring?

The Answer is

Before going for the solution of anything the first thing we need to do is try to find out the reason behind the problem. Once you know the exact reason behind a particular problem you can easily and efficiently find the solution on time.

Similarly in the case of snoring, once we know the reason for snoring it will be easy for us to stop it.

So, before heading towards how to stop snoring just for a piece of information I would like to mention some of the key causes of snoring.

The key cause of snoring is as follows

  • Poor muscle tone in your throat and tongue
  • Long soft palate and/or uvula
  • Blocked nasal airways
  • Alcohol and drug use
  • Sleep position
  • Weight
  • Age

Out of these seven most common reasons for the first two reasons you need to consult your doctor, otherwise for the rest of the reasons you do not need to consult a doctor on an urgent basis.

If I am not wrong many of you might have guessed the reason behind your snoring or your partner and family member snoring.

How To Stop Snoring?

Snoring Man

First of all, I will mention here some of the best and effective self-help tips to stop snoring naturally, followed by medication or surgery.

A healthy lifestyle not only keeps you physically fit but also keeps you stress-free and mentally fit. Here are the few changes which you need to incorporate in your day-to-day life to cure snoring.

1. Quit Alcohol:

If you consume alcohol on a daily basis try to cut it to twice or thrice in a week and immediately stop taking alcohol before going to bed. 

Taking alcohol before going to bed leads to the relaxation of muscles in the throat and interferes with breathing.

2. Avoid Smoking:

If you smoke there might be a chance that you are snoring because of smoking. Due to smoking, the inner membrane of the nose and throat gets damaged which may cause snoring.

3. Lose Extra Weight:

Overweight and obesity not only cause snoring but can also cause severe cardiovascular disease and other fatal diseases.

With an increase in weight, tissue in the back of the throat gets fatty while snoring. If you are overweight try to lose weight and you will see a decrease in the frequency of snoring and there might be a chance you stop snoring after losing extra weight.

4. Improve or Change Sleeping Position:

Try to avoid sleeping flat on your back instead of sleeping on your back try to sleep on your side. Because once you sleep on your back, sometimes the tongue moves to the back of the throat, which partly blocks airflow through your throat which results in snoring.

5. Clear Nasal Passages:

The snoring may be caused by the blocked nasal passages which interrupted the flow of air through the airway. Clean your nasal passage on a daily basis. You can also do Yoga to avoid nasal passage blockage due to cold or allergy.

What are the medical treatment for snoring?

Apart from the above-mentioned Self-help tips to stop snoring as mentioned earlier there are few factors causing snoring that need expert doctor advice to cure it. So even after trying the above-mentioned self helps tips your snoring is not getting controlled no need to worry you still have an option for medical treatment. 

1. Continuous Positive Airway Pressure:

Also known as CPAP is a method in which a mask is provided to the person who snored. The mask is attached to a machine near your bed to blow pressurized air into a mask. While sleeping the person has to wear a mask on his face.

2. Laser-Assisted Uvulopalatoplasty (LAUP):

As discussed earlier the hanging soft tissue (uvula) at the back of the throat is one of the major causes of snoring in most cases.

In this method to cure the snoring caused by uvula, a laser is used to shorten the uvula and to make small cuts in the soft palate on either side.

After few days once the cuts get to heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.

3. Somnoplasty:

It is a new but easy and effective method to shorten the uvula which causes snoring. In this method, low levels of radiofrequency heat are utilized to remove extra tissues of the uvula and soft palate that cause snoring. The procedure is performed under local anesthesia and takes about 30 minutes.

4. Palatal Implants:

Also known as the Pillar procedure, in this method instead of cutting or shortening the uvula a small plastic implant is inserted into the soft palate to prevent the collapsing of the soft palate that can cause snoring.

5. Surgical Procedures:

In some cases, snoring is caused by improper nasal structure or unwanted curves and growth of nasal bones in such cases surgical procedure is required to increase the size of the airway or removing tissues and correcting abnormalities.

The surgical procedure includes Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy.

Conclusion

Good sleep is very important for health. But a loud snoring sound can ruin it completely. These are some possible treatments to stop snoring. If you’re facing the snoring issue, then these methods will help you for sure.

Leave a Comment