Published on February 23, 2024

How to Combat Snoring

There’s going to be a time in life that you are going to snore, whether it’s through illness or because you are sleeping in the wrong position. Snoring does happen to almost everybody at least once in life. If you are snoring regularly or even occasionally, you may wonder how you can stop snoring, and you’re not alone if that’s the case. If you’re sleeping next to somebody else every night, the last thing you want is the resounding sound of their snoring lullaby You to sleep. But unfortunately, sometimes there’s just nothing you can do about it.

Snoring happens when the air passes through your airway and is blocked. The tissues at the top of the airway touch each other and vibrate, which is what makes the sound of snoring. For most people, snoring can be a little more than just an embarrassment or an annoyance, but for others, it can cause some big problems or indicate bigger health issues. There is the option of solving snoring with ENT specialists, but some people like to try some other methods first. There are a lot of tips out there that can help you to learn how to stop snoring when you’re sleeping and determine that the person next to you is not going to end up rolling you straight out of bed when it happens. Here are some of the things that you can do to minimize your snoring noises.

  • Wear nasal strips. There are internal and external nasal dilators that you can use, or nasal strips across the bridge of the nose to help to widen your Airways and stop you from having a snoring episode. Nasal strips stick to the outside of the nose with an adhesive, and they help to pull the skin on the nose outwards to open the passages up. They can be effective, but it really depends on the reason that you’re snoring in the first place as to whether or not they will work.
  • Use an anti-snoring mouthpiece. These are often MADS: mandibular advancement devices. There are gum guards that can be fitted into your teeth and your mouth to prevent you from keeping your teeth completely closed and snoring, but mandibular advancement devices are an anti snoring mouthpiece that are folded to fit your teeth and then adjusted so that your lower jaw is moved forward. It’s a minor jaw realignment, but it can help you to stop snoring.
  • Get yourself weighed. One of the most common reasons for snoring is obesity. The weight on your chest and your throat as you sleep is going to block your airway and cause you to snob. When you lose weight, you often stop snoring, so it’s a good way to get started because you can be in control of that from the beginning. The best thing that you can do, though, speak to a bariatric dietitian because they understand obesity like other nutritionists just don’t. 

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