How to stop snoring

Research has revealed that people who snore have obstructive sleep apnea, which could increase the risk of developing heart disease. Snoring can be minimized or stopped in different ways. Sleeping on  side stops the base of  tongue and soft palate from collapsing to the back wall of throat that usually happens when sleeping on the back. This usually results in a vibrating sound when a person is asleep.

If sleeping on the side is difficult, a body pillow or taping tennis balls to the back of pyjamas can be a solution. Losing weight can help people who have recently gained weight and have started to snore as a result. Thin people do snore, but weight gain can occasionally squeeze the diameter of the throat, again causing it to collapse during sleep.

Drinking alcohol four or five hours before sleeping can make snoring worse and louder as it can reduce the resting tone of the muscle in the back of the throat. Some people who do not usually snore can sometimes snore after drinking. Lack of sleep can also play a significant part in the increase of snoring as, when a tired person goes into a deep sleep, muscles become floppier.

Opening nasal passages can minimize snoring if you have  cold or if your nose is blocked. A hot shower, a neti pot or nasal strips can help clear passages before bed. Replacing pillows can reduce allergens and dust mites that are present in the bedroom that may be contributing to snoring.

Sleep apnea, or obstructive sleep apnea OSA is a long-term condition and may require lifelong treatment for people who suffer from it. In most cases, this would mean losing weight, stopping smoking, limiting alcohol consumption and avoiding sedation and sleeping tablets, as well as sleeping on side instead of back.

People with moderate to severe OSA may have to use a continuous positive airway pressure CPAP device, which is a small pump that provides a continuous supply of compressed air through a mask that covers the nose and the mouth. Another treatment method is the mandibular advancement device MAD which is a dental appliance similar to a gum shield. It is worn over the teeth when you are asleep and aims to hold the jaw and tongue forward to increase the space at the back of the throat.
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