Before figuring out how to stop snoring, it helps to know what makes it start.
The most common causes of snoring are obstructive sleep apnea, being overweight, nasal problems and alcohol consumption. Here's how they can cause snoring:
•Obstructive sleep apnea: This is a serious condition in which throat tissues obstruct, or block, the airway and interfere with breathing. People with sleep apnea often have loud snoring that's followed by periods of silence that last 10 seconds or longer. This is due to complete or nearly complete airway obstruction. Eventually, the lack of oxygen and a build-up of carbon dioxide signal the sleeper's body to wake up, forcing the airway open with a loud gasp or snort. This pattern may be repeated many times a night -- sometimes many times each hour.
•Being overweight: Carrying too many extra pounds results in excessive neck tissue that puts pressure on the airway.
•Nasal problems: A deviated nasal septum -- in other words, a crooked partition between your nostrils -- or chronic nasal congestion can lead to snoring.
•Alcohol consumption: Drinking too much alcohol before bedtime can relax throat muscles and increase the risk of airway obstruction.
Thing You Can Do to Stop the Snoring
To stop snoring, there are a number of things you can do. Some approaches prevent it; others quiet the snoring. Tactics include:
•Losing weight.
•Sleeping on your side. When you sleep on your back, your tongue can fall backwards into the throat and obstruct the airflow.
•Sleeping on your side. When you sleep on your back, your tongue can fall backwards into the throat and obstruct the airflow.
•Using adhesive nasal strips. They're applied to the nose and can help increase space within the nasal passage, which enhances breathing.
•Correcting a deviated septum. This requires surgery. So, talk to your doctor if you have chronic congestion.
•Correcting a deviated septum. This requires surgery. So, talk to your doctor if you have chronic congestion.
•Avoiding alcohol. Do not drink alcohol for several hours before bedtime.
•Restricting use of medicinal sleeping aids. Sedatives and sleeping pills can relax throat muscles and lead to snoring. However, it's important to talk with your doctor before making any changes in medications.
•Restricting use of medicinal sleeping aids. Sedatives and sleeping pills can relax throat muscles and lead to snoring. However, it's important to talk with your doctor before making any changes in medications.
Treatments to Stop Snoring
If these approaches don't help you stop snoring, you might need one of the following treatments:
•An oral appliance. This would be a form-fitting dental mouthpiece that helps keep your air passage open.
•Surgery. In some cases, a surgeon might use traditional surgery to tighten and trim excess throat tissues. Or, laser surgery could be used to remove the excess tissue.
•Surgery. In some cases, a surgeon might use traditional surgery to tighten and trim excess throat tissues. Or, laser surgery could be used to remove the excess tissue.
•Continuous positive airway pressure, commonly called CPAP. This involves wearing a mask while you sleep that's attached to a small pump. The pump forces air through your airway to keep it open. This device is often used by people with sleep apnea.