7 Ways to Stop Snoring

Chronic snoring can be a very irritating, and sometimes serious, problem. For one thing, it can be a nuisance to anybody who sleeps near someone who snores. Spouses, partners, family members or roommates of people with chronic snoring can have trouble sleeping as a result of the noise being created.

As frustrating as the sound is, there can also be some serious health concerns associated with snoring. Some people who snore can have obstructive sleep apnea. This is associated with an increased risk for heart disease.

Depending on the underlying cause of the snoring, there are a few different things you can try to stop it.

1. Clear Nasal Passages
   Some snoring comes from the nose instead of the throat. For this type of snoring, open nasal passages are the key to alleviation. Nasal strips can help. If you are congested, over the counter nasal decongestants might help too.
2. Less Alcohol
   Alcohol consumption within a few hours of going to sleep will cause the muscles in your throat will to be too loose and relaxed. If this is the cause of your snoring, the solution is simply to avoid alcohol before bedtime.
3. Find a different position
   If you regularly sleep on your back and have chronic snoring, your position might be partially to blame. When you are on your back, you tongue can sag backwards, partially obstructing your throat. If this is the cause of your snoring, sleeping on your side may help alleviate it.
4. Clean Bedding
   If nasal and sinus congestion is a chronic cause of snoring, the source might be allergies. Try replacing your pillows and cleaning your sheets and pillowcases more often. Dust, mites, or pet dander in your bedding could be aggravating your allergies.
5. Sleep Schedule
   Staying up too late or sleeping at irregular hours too often can mean that you are too tired when you finally get to sleep. This kind of exhaustion can produce snoring. Sticking to a regular sleeping schedule and getting a full night’s rest can help some snorers.
6. Lose Weight
   People of all weights can suffer from chronic snoring. But sometimes, excess weight can be the culprit. Extra mass around the neck can slightly constrict the airflow. If you only noticed the snoring after weight gain, this might be the cause.
7. Oral Appliance Therapy
   The home remedies listed above will work for some people, but none of them are likely to be a 100% cure-all.If you or a partner is suffering from chronic snoring and haven’t found a solution that works, you should ask your dentist about oral appliance therapy. These simple devices fit in your mouth while you sleep in order to ensure a smooth airflow. They are very effective at relieving snoring and sleep apnea. There are a couple of different types, so your dentist can help you choose the right one for you.