Can i stop snoring

Some at-home remedies include:. During sleep, fatty tissue in the neck can press on the throat, blocking the airways when the throat muscles relax.

Losing weight can literally take the pressure off. In people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy — and turn down the dial on the nighttime noise. Try propping up the head of your bed.

And snoozing on your side instead of your back may also cause less snoring. Weird but true: Some people swear by sewing a tennis ball to the back of their shirt to keep them from rolling onto their back at night.

Opening your nasal passages at night can help cut down on snoring. Adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. Another option is nasal dilators, which you insert into the nostrils to expand the nasal opening. Both strips and dilators are inexpensive and easy to find at the drugstore.

Continuous positive airway pressure CPAP is considered the gold standard treatment for sleep apnea and snoring. You wear a mask over your nose or mouth that blows air into your airways while you sleep. Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow.

It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor. Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring. If you snore and take sedatives, talk to your doctor to see what your options are.

Stopping sedative use before bed may ease your snoring. Smoking is an unhealthy habit that can worsen your snoring. Talk to your doctor about therapies — such as gum or patches — that can help you quit.

This prevents snoring. You need to see your dentist to get one of these devices made. If medically appropriate, wearing a pressurized air mask over your nose when you sleep can help keep your airway open.

This treatment is often recommended to treat obstructive sleep apnea. This stiffens it to reduce snoring. This type of surgery tightens throat tissue in the hopes it will reduce snoring. Exercising and losing weight can sometimes be all it takes to end your snoring. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.

Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises.

Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring. Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam Ativan and diazepam Valium , can increase muscle relaxation leading to more snoring. Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

Changing your sleep position can help. Snoring could indicate sleep apnea , a serious sleep disorder where your breathing is briefly interrupted many times each night. Call your doctor if you or your sleep partner have noticed any of the following red flags:. Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it.

To identify important patterns, it helps to keep a sleep diary or use a sleep tracking app. If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night. There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task.

Unfortunately, many of these devices are not backed up by research, or they work by simply keeping you awake at night. There are, however, plenty of proven techniques that can help eliminate snoring. Not every remedy is right for every person, though, so putting a stop to your snoring may require patience, lifestyle changes, and a willingness to experiment with different solutions. Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward.

There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt you can sew a sock to the back of your top then put a tennis ball inside.

If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls. Try an anti-snoring mouth appliance.

While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available. Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.

Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help. Lose weight. Do you sleep on your back or on your stomach? Now, it is true that people of all sizes snore, so this is more about cause and effect.

They then go on to say that weight gain around the neck tightens the throat, leading to snoring. Lucky for you, the ENT Institute has a sleep department that treats this very thing. The reason sleep apnea is important to understand is that it can lead to further health issues, some of them more serious than others.

Snoring just so happens to be a symptom of sleep apnea, not always though. Here are some health risks of sleep apnea :. So yes, snoring is a symptom of sleep apnea, but here are a few more symptoms that you should know:. If you suspect sleep apnea, the best solution is to come to us for a same-day sleep study. From there, our specialists can determine if you have sleep apnea or another form of sleep condition, then prescribe a treatment plan. Feeling dizzy? Struggling with your mental health?

Painful heartburn? Sinus infections? Are you struggling to hear? Do you have constant ringing, buzzing, or other sounds in your ear?