How To Stop Snoring – What You Should Know

A man Snoring

What You Need to Know

To a point, we all know what snoring is. We have probably all heard someone snore, at least at some time in our lives. A lot of us have probably lived with a snorer – and are, thus, likely very acquainted with exactly what that means.

The loud, growling, wheezing sounds that some people make while they sleep (the most common indicators of snoring) are hard to miss. They can range from loud to quiet – and from gentle to downright scary.

We all know that snoring is a nuisance – but a lot of people don’t realize that it can actually be a serious problem as well.

Here is what you need to know.

What Causes Snoring?

Snoring is technically caused by a vibration of the respiratory structures. The most common location for snoring to originate from is the soft palate in the back of the throat – though it can also come from the nasal passages or from other areas of the airway as well.

What Causes Snoring

The most common cause of snoring is soft palate vibration.

When an individual goes to sleep, the muscles in their throat and airway tend to relax. If there is too much loose tissue, or not enough room for the air to flow through unhindered, the pressure might cause the loose tissue to ‘collapse in on itself’ and ‘vibrate.’ This vibration is what causes snoring.

Why Is Snoring Dangerous?

Snoring is a known factor in cases of sleep loss and sleep deprivation. To put it quite simply… snoring can contribute a lot to a lack of quality rest. But perhaps even more concerning than that is the fact that snoring can be an indicator of sleep apnea.

Not all cases of snoring can be accurately diagnosed as sleep apnea – but many cases of sleep apnea do exhibit snoring as a side effect.

Symptoms of Obstructive Sleep Apnea can include…

  • Unexplained daytime sleepiness
  • Loud snoring
  • Periods where the individual seems to stop breathing while sleeping, followed by loud gasps
  • Headaches
  • Restless sleep
  • Forgetfulness
  • Anxiety
  • Irritability
  • Insomnia
  • Trouble concentrating during the day
  • Daytime fatigue
  • And the list goes on and on

Sleep apnea basically happens when the airway gets completely shut off during sleep. This leads to the sufferer ‘gasping’ for air as the brain registers that it is being deprived of oxygen. The individual is then prompted to ‘wake up’ enough to breathe in a gulp of air, but not so ‘awakened’ that they know that they have woken up.

But sleep is certainly disturbed – and therein lies the problem.

How Much Should You Worry About Your Snoring Problem?

Some people snore their whole lives without really noticing any problems – and in such cases, snoring probably won’t really hurt you. It is not the act itself that causes the damage. Rather, it is the subsequent loss of sleep that can be dangerous.

As humans, we need a good quality of rest to stay healthy, happy, active, and strong. And if our sleep gets too disturbed by snoring (either our own or that of someone else), then that is when we need to take action.

Sleep deprivation and sleep loss are no joke. Sleep apnea and the sleeping loss that it causes has been linked to a greater incidence of many different conditions and illnesses – including heart disease, stroke, and type 2 diabetes.

If you think that you might be suffering from Obstructive Sleep Apnea, then you should definitely talk to your physician. They might put you through a sleep study to figure out what the problem is.

But snoring can also be helped in a lot of ways – so don’t get too distraught if you are beginning to feel the effects of sleeplessness due to this very common sleeping disorder.

Lifestyle changes can often do a lot to help mitigate a snoring problem. Eating a healthier diet, getting more exercise, and losing weight are often the first steps to curbing the problem – but they are also not your only options. You have a myriad of choices for how to deal with snoring… so make sure that you take the leap, and be proactive in your search for a better night’s sleep.

Why Do You Snore?

Why do I snore

If you have a snoring problem, then your first instinct is probably to try to fix it.

But in order to do that, you must first be able to understand why you are even snoring in the first place.

What causes people to snore? Why do some people snore more than others? And most importantly, is there even anything that you can do about it?

Here’s what you need to know.

Snoring occurs when vibrations of the soft tissue in the back of the throat made audible sounds. This can sound like wheezing, gurgling, growling, sputtering, or any other number of sounds – but all of them are classified as snoring, and many of us are likely too familiar with the telltale signs to mistake them for something else.

The reason for why you make these sounds when you are asleep, but not when you are awake, is quite simple. When you are awake, the muscles and tissues in your airway are usually tighter, and less prone to closing in or vibrating.

This means that the airway is nowhere near as susceptible to being obstructed… which is why we don’t walk around snoring while we are awake.

But when we fall asleep, these muscles and tissues relax. We are also unconscious of this, and cannot take measures to adjust so that it doesn’t happen. This is why snoring happens at night, while we are asleep.

Factors That Contribute to Snoring

Statistics say that as many as half of the humans in the world will, at some point in their lives, experience snoring. It is very, very common, and most of us know at least one person who does it.

With that being said, there are a number of factors that can increase our odds of suffering from it.

Alcohol use and smoking are major contributors, as is our body weight. The more overweight we are, the more likely we are to snore, as we will tend to have more fatty-type tissue around the neck.

But even our own anatomy could cause us to be pre-disposed to snoring, even without extra weight or other factors. If someone has a neck, throat, or nasal cavity that is shaped in a way that promotes the problems that cause snoring, then it is very possible that they may be even more likely to experience it than other people – even if they go to great lengths to try to avoid doing so.

Even our sleeping position can play a part. People who sleep on their back, for example, are more likely to snore than people who sleep on their sides. Men are also more likely to snore than women.

Figuring Out Exactly Why You Snore

Figuring out why you snore could be as simple as going down the checklist of factors and trying to remove them from your life. Are you a little bit overweight? Try exercising and dropping a few pounds. Do you smoke? Try to quit. Do you regularly drink alcohol? You should maybe consider stopping – especially if you drink close to bedtime.

Do you have allergies? If so, this can also make you more likely to snore, so trying to get rid of the stimulus that’s causing them could be very important.

Some of the factors, obviously, cannot be immediately helped. Having a narrow airway, for example, or even being male, can increase your odds of suffering from a snoring problem.

But thankfully, there are also remedies that can help you to beat such factors – ranging from expensive surgeries to useful stop-snoring devices.

There are actually more stop-snoring remedies available now than ever… and finding one that works for you might be a great way to help decrease, or even fix your snoring problem for good. It might take some adjustment to get used to a particular product – but the great thing about the stop-snoring market is that it is pretty diverse.

Everyone now has the opportunity to find a solution that will likely work for them.

Are Genes to Blame For Your Snoring?

Genes linked to snoring

A lot of people snore. But is it possible that some people are more likely to snore than others?

Genes play a huge role in our life, health, and development. They control almost everything – from our hair color, to our eye color, to our skin pigmentation… and much, much more.

But is it possible that genes may also be to blame for our snoring?

This is, admittedly, a much more complex question than many people give it credit for. And in this post, we are going to attempt to explore it rationally and factually.

So here it goes. Here is what you need to know about genes and snoring.

The Basics

The quick answer to this question is a yes… and a no.

There are many factors for snoring, right? One of them being obesity. If you are obese or overweight, you are much more likely to snore. The second is being male. If you are a male, you are also more likely to snore.

But beyond this, there are also a ton of other factors that may or may not be influenced, in whole or in part, by the genes in any way.

(I know… this isn’t as simple as it seems like it should be, is it?)

To help simplify this a little bit, let’s do some talking about factors that are absolutely influenced by the genes.

Which Factors Are Undeniably Affected by the Genes?

The most obvious and relevant factor, in a discussion about snoring and genes, is obesity. Obesity does tend to run in families, though it is debatable whether or not it is actually an inherited trait. There is a possibility that it is actually influenced more by social factors than by our actual genetic material.

Overweight parents

For example… if your parents are overweight, then you will be more likely to be overweight… because whatever lifestyle choices they make that put them at an increased risk for obesity will also likely affect you (eating fast food, deep-frying food, not having a regular routine of healthy exercise, poor household sleeping habits, etc.).

It is possible that some of this risk is genetic – but as you can likely tell, the lines are quite blurry when it comes to the issue of behavior/social factors and genetics.

But there are other factors that may be easier to attribute to genetics than obesity that can also have a profound impact on your snoring risk. And some of these may very well be enough to ‘push you over the edge’ into a real, inherited snoring problem.

Although, to be quite fair, it is also debatable that any of these factors alone could ‘seal the deal.’ It is very possible that at least a few other factors would have to be in place before you would develop a real snoring problem… and a lot of these other factors would be social, behavioral, or even physical… but even the physical factors can be brought on by social and behavioral factors.

So in the end, we really do have more control over our snoring than a lot of people might think.

But with that being said, some genetic factors that could play a rather key role include neck circumference, the shape of the head and face, and the anatomy of the upper airway.

These factors can be controlled to a point, through lifestyle choices and surgery – but they are all inherently genetic in their basic size and shape. Some people’s heads and necks just happen to be shaped in such a way that makes them more susceptible to snoring, while other people are shaped in such a way that snoring is much less likely to happen.

There is a lot more to be said on this topic… but it would perhaps be sufficient to say that yes, genes do impact our snoring risk – but perhaps not as drastically as we might sometimes think.

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It still seems like decisions about our lifestyle often have more to do with our snoring risk than anything else… but that does not take away from the fact that our genes do, in fact, play a part – even if it is a small one.

How Can Snoring Increase Heart Disease Risk

Heart disease risk

Almost everyone snores occasionally, but if you’ve ever heard complaints that you snore loudly every night, you might have an increased heart disease risk. Although many people consider snoring to be simply a nuisance or an embarrassing problem, it could actually be much more serious.

People snore when something obstructs the flow of air through the nose and mouth. This may occur as a result of obstructed nasal passages, poor muscle tone in the throat that causes the muscles to collapse, or bulky throat tissue that blocks the airway when lying down.

Surprising Study Results

According to a 2014 study at Henry Ford Hospital in Detroit, snoring may be an even bigger risk factor for heart disease than being overweight, smoking, or having high cholesterol. This is because it damages the carotid arteries, which bring oxygen-rich blood to the brain.

The Laryngoscope

During the study, researchers examined the carotid arteries in 913 snorers between the ages of 18 and 50. None of the participants had sleep apnea, and all underwent a carotid artery duplex ultrasound, which measured the thickness of the carotid arteries. The snorers in the study had thicker arterial walls than the non-snorers the researchers studied, which indicates damage to the arteries.

Artery disease occurs when plaque lines the inside of the arteries and causes them to thicken and stiffen. This leads to an increased risk of stroke. The researchers believe that when someone snores, the vibrations in the throat could cause inflammation and other damage. Part of the carotid arteries are only a few centimetres from the throat, so the vibrations could have a big impact.

However, the thickening of the arteries could also worsen a snorer’s condition. When arteries are thicker, there is less oxygen carried in the blood. The lack of oxygen causes interruptions in breathing, which could cause the individual to snore. Researchers can’t always be sure whether a snorer has thickened arterial walls because they snore or whether they snore because they have thickened arterial walls. In many cases, it may be a vicious cycle.

Heart disease is often only detected after serious damage from a stroke or heart attack. At that point, there is usually permanent damage. The findings from this study show one potential risk factor that people should be aware of, and this could help some get earlier diagnosis and treatment.

The study’s leader, Robert Deeb, encourages people who snore to visit a doctor to be checked for cardiovascular disease. He says, “Patients need to seek treatment in the same way they would if they had sleep apnea, high blood pressure, or other risk factors for cardiovascular disease.”

Sleep Apnea and Cardiovascular Disease

Dr. Deeb’s study focused on people without sleep apnea, but snorers often have this sleep disorder. Sleep apnea causes you to stop breathing during sleep for a few seconds up to 20 seconds. This may only happen a few times a night, or it could happen hundreds of times per night.

Not everyone who snores has sleep apnea, and not everyone with sleep apnea snores. However, there is a strong connection between the two. One in five people have the sleep disorder, and if you snore, there’s a good chance you’re affected. Although sleep apnea ranges from mild to severe, all cases could increase heart disease risk.

When you stop breathing, oxygen doesn’t reach your brain. As oxygen levels drop, your body’s levels of cortisone, adrenaline, and other hormones increase. This can lead to high blood pressure, heart irregularities, and even heart attacks or heart failure.

Is There a Solution?

For those with sleep apnea, a CPAP machine can stop snoring and keep the breathing continuous. A CPAP is a small mask that covers the nose or mouth and blows air through the airways to create pressure.

CPAP and BiPAP Differences

For those without sleep apnea who snore for other reasons, it’s still possible to fix or reduce the problem. If you usually sleep on your back, try sleeping on your side instead. Having good sleep hygiene can also be very helpful. Make sure you always get enough sleep, follow a regular sleeping schedule, and avoid alcohol and caffeine before you go to bed. It could also help to eliminate potential allergens in your bedroom by changing your pillowcases and dusting your ceiling fan.

If you snore regularly, visit a doctor to discuss your risk of heart disease and other conditions. This may be an early sign of health risks, but you can work with your doctor to fix the problem.

Sore Throat From Snoring – What Should You Do?

Sore throats are a common symptom of many viruses, but they can also be caused by snoring. If you notice that you wake up most mornings with a sore throat, even outside of cold and flu season, your sleep-disordered breathing may be the culprit.

Why does snoring cause a sore throat?

You may experience a sore throat from snoring for a variety of reasons. Snoring occurs when the uvula and soft palate partially collapse over the back of the throat. As air moves through the mouth and into the airway, the uvula and soft palate vibrate against the throat, which causes the sounds that we recognize as snoring.

Soft plate vibration and snoring

Many people snore because they breathe through their mouths while they sleep when their nasal passages are swollen or congested. Breathing through your mouth increases the chances that your soft palate and uvula will collapse, and it can dry out your throat. Because your airway is partially blocked, it takes extra pressure for air to reach your lungs and come back out again. This dries out your throat just like a box fan dries out a wet towel by blowing air at it with extra force.

The constant vibration of the soft palate and uvula while you snore can also irritate the tissue in your throat, causing soreness. Your soft palate and uvula can swell up as well, which can make your throat feel swollen and irritated.

Having a sore throat can worsen an existing snoring problem, too. Inflamed or swollen tissue will make the airway even narrower, worsening the obstruction. Then, as the snoring worsens, the sore throat will become even more severe. This vicious cycle could continue forever without treating the snoring problem, the sore throat, or both. Fortunately, there are lots of remedies available to stop snoring and to ease a sore throat.

Home Remedies to Stop Snoring

Some people snore simply because of the position they sleep in. You may be able to stop snoring just by adjusting your bed or your sleeping position. Sleeping on your back can put extra pressure on your throat, which could cause your soft palate and uvula to block the airway and cause vibrations. Try sleeping on your side instead. If you tend to roll over onto your back while you sleep, try putting a body pillow next to you to keep you on your side.

Tennis ball method for snoring

Some people are also successful with the tennis ball method, which involves sewing a pocket onto the back of your pajamas and placing a tennis ball inside. Sleeping on your back with a tennis ball under you is so uncomfortable that you’ll stay on your side instead.

You can also try sleeping with a couple extra pillows under your head, which will prop you up and reduce some of the pressure on your neck. Putting some books under your mattress can help to prop your head up, too.

If your snoring is caused by breathing through your mouth while sleeping, there’s a good chance your nasal passages are swollen or congested. Taking a warm shower right before you go to bed can reduce swelling and clear out your nose. Using a humidifier while you sleep can help, too. If your nose gets swollen or congested because of allergies, make sure your room is free of dust or pet dander. Change your pillowcases and dust all the surfaces in your room.

If you often wake up with a sore throat, quitting smoking can make a big difference. Smoking can dry out your throat and cause swelling and soreness, but it can also increase snoring, which will further worsen your sore throat.

Home Remedies to Ease a Sore Throat

When you wake up with a sore throat from snoring, drinking plenty of water right away is the best way to ease the discomfort. It’s important to keep your throat moisturized during the day to prevent it from drying out too much at night. Hot tea with honey is great for easing a sore throat, too.

Hot tea with honey

Another popular option is to gargle with a saltwater mixture. Combine one teaspoon of salt with a pint of warm water, and gargle with it when you wake up. However, avoid adding too much salt to the mixture. Excessive salt will dry your throat out even more.

If your snoring and sore throat issues persist even after you make efforts to treat them, it’s important to see your doctor to discuss the problem. Snoring can be a sign of a more serious health issue, and your doctor can suggest devices or other treatments to help you manage the problem.

5 Easy Snoring Remedies

5 Easy Snoring Remedies

Snoring is a common problem that affects a lot of people. Most of us have dealt with it before, and most of us will probably end up dealing with it again at some point or another.

Whether the problem is your snoring, or your partner’s snoring, it is still important to try to fix it. After all – snoring hurts your quality of sleep, keeps you awake, and can cause a range of unpleasant symptoms, including daytime fatigue – which is certainly no fun.

Our tech-driven, fast-paced world is sleep deprived enough! We certainly need all of the quality sleep that we can get, so every little change that we could make to help make it better is probably worth it.

With that being said, here are 5 easy snoring remedies that may do a lot more for your quality of sleep than you ever realized. Not all of these are going to help everyone, but they are all worth a try if you’ve been having snoring problems lately, and simply need a fast, easy solution.

Stop Sleeping On Your Back

This is a surprisingly simple solution that can actually do a lot of good. When you sleep on your back, your airway is actually more prone to ‘closing off’ than usual – and this certainly promotes snoring.

Stop sleeping on back

Try sleeping on your side or on your stomach. If you can’t keep off of your back while you’re sleeping, then consider propping yourself up with pillows, sleeping with a body pillow, or sewing tennis balls to the back of your night-shirt. You could also have your partner help to keep an eye on you. If they notice that you are snoring, they can prompt you to roll over.

Don’t Drink Alcohol

A lot of people think that alcohol actually makes them sleep better… which is true, to some extent. Alcohol is a depressant, which relaxes your muscles. But… the only problem is that this can also promote snoring, which may make your sleep-quality even worse than before!

To avoid this, try not to drink too close to bed-time. If you go to sleep and you are still buzzed, odds are good that you are going to be more likely to snore.

Buy New Pillows

Sometimes, the dust-mites and allergens in old pillows cause our airways to become inflamed… and this can do a lot to make our snoring problems worse. Inflammation will do a lot to restrict our breathing, which is exactly what we need if we want to snore louder and more often!

To counter this, make sure that you buy new pillows at least every six months. You can also toss your pillows into the dryer once a month or so for a few minutes, to help keep them fresh and to help shake-out the dust and debris that could potentially cause an allergic reaction.

Try to Develop Better Sleeping Habits

Good sleeping habits, also known as ‘good sleep hygiene,’ can have a pretty serious effect on your quality of sleep. If you don’t sleep regularly, you could end up over-tired. And when you do finally sleep, you will tend to sleep harder and deeper than usual – and your muscles can become even floppier as a result!

For best results, try to keep regular sleeping and waking hours.

Try to Keep Your Nasal Passages Open

If your nasal passages close up too much, snoring may become an even bigger issue. For this reason, finding a way to ‘open them up’ could do a lot to help promote better airflow, which might make you sleep even better.

You can do this by taking a hot shower right before bed, or by using a saline solution to gently rinse out your nasal passages before going to sleep. You could also use a neti pot to help clear things out before turning in.

A lot of companies also sell anti-snoring devices that you can try, if you want to take the next step to ending your snoring problem. There are a lot of such devices available out there – so a bit of research and some trial-and-error testing could land you a product that really pays off in the long run.

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Best Herbal Remedies For Snoring

We’ve all heard it… that terrible, growling, sputtering, wheezing sound.

Snoring. Sawing logs. Yes, you might mistake it at first for a chainsaw, or a pack of wild pigs – but sooner or later, you will realize that it’s not going anywhere. And if you don’t find a way to fix it, it may continue to disturb your quality of sleep!

All joking aside though, snoring can most definitely hurt your quality of rest. Whether it is you who is snoring, or your partner, taking action is imperative.

So in this post, we are going to discuss some herbal remedies that you may be able to use to get you an edge in the struggle.

These remedies may not cure every case of snoring, but they can doubtlessly help – and they might prove to be even more effective than you ever imagined!

Eucalyptus Oil

Eucalyptus Oil

Eucalyptus is an herbal decongestant that can do a lot to help clear nasal passages and get rid of mucus deposits that may be clogging you up and causing you to snore more. There are a couple of different ways to use Eucalyptus Oil to treat snoring, but the most common method is to put some boiling water into a bowl, and then add a few drops of the oil into it.

Then, lean over the bowl and cover your head with a towel. As you breathe in the hot steam, it will help to clear your nasal passages and leave you as clear as ever for a good night’s sleep.

Fenugreek

Fenugreek powder

Fenugreek is probably best well-known as a popular ingredient in natural work-out supplements, but it also has decongestant and expectorant properties that make it ideal for treating snoring. One of the best ways to take it is in powdered form. You can add a teaspoon of it to some water, and then consume it before going to bed.

And if you happen to be working out, it might give you a bit of a boost in that department as a positive side-effect – so a double-whammy of herbal healing goodness!

Lavender

Lavender diffuser

Lavender is a very popular essential oil that is used in a lot of different products – from shampoo, to laundry soap, to massage oil. But did you know that it also has many healing benefits? It can help to lower stress, has a calming, sedative-like effect when inhaled, and also promotes relaxation.

To make the best use of it, you can use it as an inhaler or make it into an herbal tea. You can also put some of it into a diffuser and inhale it that way… but it is pretty well-known as a possible treatment option for snoring.

Thyme

Thyme essential oil

If you do much cooking, then you probably recognize this herb as a spice. It is – but that’s not what we are going to be discussing here!

If you want to use Thyme to treat your snoring problem, then you may want to get some Thyme essential oil, and either take it as a tea, or inhale it with a diffuser.

Thyme has been used for a long time in the treatment of different respiratory health conditions. It has been used for bronchitis, asthma, and even for the common cold. It helps to widen out the air passages, which will increase your ability to breathe clearly and lessen the odds of soft-palate vibration.

Goldenseal

Goldenseal tea

Goldenseal can usually be obtained in a liquid, powder, or capsule form… and is a pretty common herbal treatment for snoring. It contains alkaloids, which are powerful anti-inflammatory agents. It is also a powerful anti-congestion medicine, and can help to improve breathing and minimize your risk of ‘complications’ as you try to sleep.

A lot of people make it into a tea to use it to treat snoring. Add a little bit of honey to increase the effect, as honey is also a tried-and-true natural remedy for snoring in its own right.

Tennis Ball Method to Stop Snoring

Tennis ball method for snoring

Snoring can be a serious cause of tension in relationships, and it can lead to unpleasant health problems. Sleep-disordered breathing is associated with high blood pressure, heart disease, and a variety of other health conditions. It also causes poor quality sleep for both you and your partner. The exhaustion, irritability, and trouble concentrating that occurs as a result of sleep deprivation can make your partner extremely frustrated about your snoring problem.

There are lots of treatments that can help you stop snoring. Many people look for safe and noninvasive treatments before considering oral devices or medications. Fortunately, there are many natural, noninvasive snoring solutions, including some surprising ones like the tennis ball technique.

The tennis ball technique involves keeping a tennis ball on your back while you sleep, which stops you from sleeping on your back. Sometimes, lying on your side is the only thing you have to do to stop snoring.

Why the Tennis Ball Method Works

Snoring typically happens because your tongue, uvula, or soft palate collapses over your throat and partially blocks the airway. Then, the tissue vibrates against the back of your throat while you breathe, creating the snoring sound. When you’re awake, your muscles are tense enough to prevent this from happening. When you fall asleep, they may relax too much and collapse.

This is much more likely to happen when you’re lying on your back than when you’re lying on your side. Lying on your back increases the amount of weight and pressure that’s directly placed on your neck and throat. If you lie on your side, there isn’t nearly as much pressure, and your mouth is less likely to collapse. This is especially true for people who have excess weight around their neck.

It can be difficult to change your sleeping position on your own, especially if you’re used to sleeping on your back every night. When you’re awake, you might fully intend to sleep on your side. However, your sleeping self probably won’t remember that, and it’s very likely that you’ll roll over onto your back as soon as you fall asleep.

If you sleep in bed with a partner, you could ask your partner to remind you to roll over whenever you start snoring. That would require your partner to wake up multiple times throughout the night, though. The tennis ball method is a quick and silent reminder to stay lying down on your back.

When you go to sleep, you’ll wear a shirt that has a pocket sewn into the back, and you’ll place a tennis ball into the pocket. Because lying on top of a tennis ball is so uncomfortable, you’ll immediately roll back onto your side. You won’t lie on your back for enough time to start snoring, and your partner won’t have to wake up.

Over time, sleeping on your side should become a habit. If you use the tennis ball technique, you may notice that the number of times you roll onto your back gets lower and lower until you don’t need the tennis ball at all.

How to Use the Tennis Ball Method

A few companies sell tennis ball T-shirts with the pocket already sewn in, but you can also make a DIY version. All you have to do is sew a pocket into the back of an old T-shirt or a pair of pajamas, making sure the pocket is deep enough that the tennis ball won’t roll right out. For maximum effectiveness, you could sew multiple pockets along the back of the shirt and use multiple tennis balls.

DIY tennis ball T-shirt

If you don’t want to spend money on a tennis ball T-shirt or sew one yourself, you can make an even easier version. Simply put a tennis ball in a sock, roll it up, and pin it to your pajamas between your shoulder blades. There’s a chance that it will come unpinned and fall off, though.

The tennis ball technique may be uncomfortable at first, especially if you roll onto your back many times each night. The tennis ball puts a lot of pressure on you when you lie on your back, so this method might be frustrating. However, the discomfort is the reason this method is successful.

Over time, sleeping on your side will become a habit, and you won’t need the tennis ball T-shirt anymore. If you snore because of the pressure on your throat when you lie on your back, this technique might be the easiest way to adjust to a new sleeping position and reduce or even eliminate your snoring problem.

How to Stop Snoring Permanently

Stop Snoring Permanently

Snoring is a problem that plagues many humans. But like most remedies, it also can be cured. And sometimes, you can even cure yourself for good.

But how do you stop snoring permanently? Which methods and remedies will help with that, and which ones just treat the symptoms?

Here is what you need to know.

To understand snoring remedies, you first need to understand snoring itself. Snoring can be caused by a few different things. But in-general, it can be broken down into two basic categories.

First, there is nasal snoring, which is snoring that originates in the nasal cavities. This type of snoring is usually perpetuated by allergies or some other condition that causes congestion or restriction in the nasal passages.

And secondly, there is the most common type of snoring… throat snoring that is caused by soft palate vibration. Soft palate vibration is a phenomenon that occurs when the soft tissues and lining of the airway relax and collapse inward during sleep. This restricts the amount of room in the airway, and causes the air to ‘vibrate’ as it moves through.

This causes the sounds that many of us have come to associate with snoring… and sometimes, sleep apnea.

Since most people suffer from throat snoring caused by soft palate vibration, that will be the primary focus of this blog post… though many of the same principles that we will be discussing could also be applied to nasal snoring.

Snoring Treatment

There are two types of treatments for snoring. There are those that treat the symptoms, and those that treat the cause.

So, if we want to permanently cure our snoring problems, we need a solution that is going to target the root-cause of the problem – not just help us to make temporary changes that will result in temporary snoring relief.

Here is an example of what this means.

A mandibular advancement device (or MAD) is an example of a device that treats the symptoms of the snoring problem – not the cause. When you wear an MAD to bed, it adjusts your lower jaw and moves it forward. This creates more room for the air to move through the airway, and ends up helping with snoring because it removes the problem of loose tissue blocking your breathing.

This might seem to be a solution to the cause of the problem, because the device is dealing with the lack of room in the airway. But the lack of room is really just a symptom of the loose-hanging tissue.

Most snoring remedies treat the symptoms, but there are a few that treat the root cause. An MAD will absolutely help to treat your snoring problems in most cases – but once you stop wearing it, you will be back to square one.

A permanent snoring solution will allow you to continue a snore-free (or at least a mostly snore-free) life even without the use of treatment products – because you will have dealt with the root causes of the problems.

Permanent Snoring Solutions That Actually Work

Some of the best and most successful permanent snoring solutions that you could ever utilize to treat your snoring problems are basic lifestyle changes. Losing weight, getting more exercise, and eating a healthier diet will (in most cases) do more to help your snoring problems than anything.

Losing weight will help to reduce the amount of excess fatty tissue around your airway. It will also decrease your neck circumference… both of which are factors that will likely directly-impact the amount of snoring that you do, as well as how severe it is.

Aside from this, there are also surgical procedures that can help. There are a number of snoring surgeries that are now used to help treat snoring – such as the Pillar Procedure, and many others. But only your doctor can tell you if you are a good candidate for such procedures.

Sometimes, environmental factors can play a role and help you to treat your snoring problem permanently. If you suffer from severe allergies, for example, then removing the source of the allergies, relocating, installing an air purifier, etc. are all possibly solutions that will help you to treat the root causes of the problem.

But in the end, the most important thing is that you do not ignore it. Snoring is not just a nuisance. It can actually put your health and safety at risk – which is why it is so important to make sure to get it taken care of sooner, rather than later.

Updated: 29.11.2018

References

https://www.webmd.com/sleep-disorders/snoring-basics#1-3 

https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694

https://onlinelibrary.wiley.com/doi/abs/10.1002/lary.24527

https://www.ncbi.nlm.nih.gov/pubmed/18800897

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3644827/

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