Snoring is hardly a ‘quiet’ problem for an increasingly large number of people. In fact, 40% of the population are affected and male sufferers outnumber women by 4 to 1. So, if you are reading this, you have probably asked yourself, “how can I stop snoring”? For a long time snoring was often something that was treated as a joke – thankfully, it is now taken more seriously. With reports of some snores reaching 92 decibels (louder than a pneumatic drill!), it not only has the potential to break-up relationships but can also be a sign of a more sinister disease. So what are the options you can consider to help alleviate your snoring problem?
How can I stop snoring by changing your diet?
There are no known foods that have been statistically proven to help reduce snoring and eating in excess and a lack of exercise are actually known to cause snoring. However, there are some things you should avoid such as dairy products as these can increase the mucus levels. Excessive alcohol is also a well-known problem as it can lead to a greater relaxation of the trachea, similarly the use of sleeping pills can do the same. Smoking can also be problematic as it can lead to congestion and drinking caffeine to excess may lead to respiratory problems.
How can I stop snoring by using specific exercises?
There are several exercises that can be performed over a period of time that can help lessen a snoring problem. These exercises tend to rely on increasing the oxygen levels and strengthening specific muscles and some have claimed success within as short a period as seven days.
How can I stop snoring by using off-the-shelf fixes?
There is no doubt that some off-the-shelf products will work – but only for some. There is no proof that a single item will work effectively for everybody as everyone is different. Some of these fixes involve gum shields that alter the space at the back of the throat by pushing the jaw forward slightly or others that keep the mouth open. There are also products that involve clips or strips that are placed on the nose to keep the passages clear. Some also recommend sprays that help stop the palate vibrate.
It is important to find out what type of snorer you are before spending your money on anything. For example, you may be a “tongue based snorer” where your tongue slips back and obstructs the airway or perhaps a mouth breather where the air being sucked in can create a lot of vibration. Perhaps the latter is because you have a more physical abnormality in the nasal passages or small nostrils that force you to breath through the mouth.
How Can I Stop Snoring Using Equipment?
CPAP (continuous positive airway pressure) machines although often more associated with sleep apnoea, may help snorers given the two conditions may be related. While some CPAP machines have fixed pressures, others are more adaptable and sensitive to your personal needs. This is because when the machine senses snoring it will change the pressure automatically.
How Can I Stop Snoring Using “Stop Snoring Pillows”?
Anti-snore pillows are a particular type of orthopaedic pillow that helps keep your neck and spine in alignment, although some may not find them very comfortable they can be useful.
How Can I Stop Snoring Using Surgery?
Approximately nine different types of surgery are available but as you probably know, surgery is likely to be expensive, often a last resort, and doesn’t always work. The four main surgeries are uvulopalatopharyngoplasty, laser-assisted uvuloplatoplasty, palatal stiffening operations and radio-frequency ablation.
As these four surgeries may suggest by the nature of their names, you should first be sure that your snoring is as a result of the soft palate rather than any other cause. The surgery will normally involve reducing the amount of the soft palate, removing the tonsils, or both. Surgery may also involve of the uvula (the small piece of soft tissue that can be seen dangling down from the soft palate at the back of the tongue).
It is hoped the above has given you some ideas to explore now you have come to accept that snoring can be a real problem but that there are several possible solutions. Do your own research thoroughly and consult your physician for advice.
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