Snoring is a condition that is no one’s fault. If you snore, then by definition you will be doing it unconsciously, and likely it is just as annoying for you as it is for everyone else. However, that said, it doesn’t stop it from being one of the most frustrating conditions for other people to endure, and this can be so bad that it leads to partners and even married couples sleeping in different rooms because they can’t sleep with the snoring going on. At the same time, if you snore it means you are unlikely to be getting the same quality of sleep as you would otherwise, and it might also further mean that you are at risk of condition such as apnea which can cause you to stop breathing in the night. As such, if you are someone who snores, then you should make it your priority to fix the situation, for your benefit, and so that your partner and anyone else who shares a house with you might be able to avoid listening to you snore.
There are lots of methods to prevent snoring as you might imagine – here we will look at a few…
Avoid sleeping on your back: Snoring is in many cases caused by your windpipe getting covered up by the weight of your neck and this is seriously exacerbated when you lie on your back. If you sleep on your side or your front then, you will minimise the chances of snoring. There are a few ways you can try and achieve this – one being to place a tennis ball in your pajama tops behind your back. This way, when you roll onto your back in the night you will find it uncomfortable and will naturally roll back over. Alternatively a backwards baseball cap can have the same effect.
Use CPAP: CPAP stands for ‘Continuous Positive Airway Pressure’. This is a device that blows a constant stream of air down your throat that is not enough to prevent you from being able to breathe normally, but that will blow your throat open so that it does not close over during your sleep. These are usually only used for sleep apnea however and are fairly expensive and cumbersome devices to use as a means to tackle snoring.
Use a guard: There are many different types of snoring guards available that hold your mouth open as you sleep. However, these will only help in cases where the snoring is coming from the position of the mouth and the tongue, rather than those where it is coming from the neck.
Strengthening your neck muscles: Strengthening your neck muscles is a good way to prevent snoring as it will stop your neck from collapsing and closing over your trachea. The simplest way to do this is to practice holding your hand against the side of your face and trying to turn your head to push it away. Do this both directions and then up and down and hold for a few seconds each time. Repeat a few times before bed each night.
Losing weight: If you snore and you’re over weight, then there is a very high chance that simply shedding some weight will help you to stop snoring immediately.
Peg: Sometimes people snore through their nose, in which case they may be perfectly fine when breathing through their mouth. By pegging the nose then you thereby ensure that you always breathe through your mouth.
Vaporub: There are many brands of vaporubs, which you apply to your chest in order to create fumes near your nose. This is again good for those who snore due to having a blocked nose, and by inhaling this during the night you can break up the phlegm blocking it and thereby breathe more clearly and so more quietly.
Surgery: There are many situations in which there are surgical solutions to snoring. For instance if you have a deviated septum, this will mean that the flesh and bone between your nostrils is not where it should be and that can cause snoring until you have it repaired. Similarly, some operations to move the jaw forward or back can also often result in an individual’s snoring being eliminated.
Of course there are many other solutions for snoring which all work with varying degrees of success. In order to find the best one for you you should consult your doctor and maybe go to a sleep clinic.