8 ways to overcome snoring

Changing sleeping position, avoiding alcohol before bed, using nasal strips or wearing mouth appliances... are remedies for snoring.

Dr. Doan Thu Hong, Vietnam Institute of Applied Medicine, said that snoring is a common problem that affects more than 50% of men, about 40% of women and more than 25% of children. Snoring occurs when the tissues at the back of the throat, near the airway, vibrate when breathing during sleep. For some people, snoring only occurs occasionally, but for others, it is a chronic problem, affecting health and sleep quality, causing discomfort to bed partners.

There are three types of snoring, including: Mild, infrequent snoring that occurs occasionally; severe snoring, which occurs more than three nights per week; and snoring associated with obstructive sleep apnea, which is caused by a serious health problem.

Treatments vary based on the severity of your snoring. In some cases, lifestyle changes can help stop it. Some remedies you can try include:

Change sleeping position

When you sleep, the tissues in your throat relax. If these tissues relax enough to partially block your airway, snoring can occur. Sleeping on your back can make snoring worse, so try sleeping on your side instead if possible.

Adjust the height of the pillow

Elevating your head a few inches, either with pillows or with your bed, helps keep your airways open and eliminates snoring completely.

Avoid drinking alcohol before going to bed

Alcohol causes the muscles in your throat to relax, which can lead to snoring. It can also increase your risk of developing obstructive sleep apnea. Avoiding alcohol before bed can help reduce your risk of snoring.

Quit smoking

Smoking irritates the throat, causing inflammation of the tissues, leading to snoring. Studies have shown that smokers are twice as likely to snore as non-smokers. Quitting smoking can reduce the irritation in your throat and stop snoring altogether.

Maintain a healthy weight

People who are overweight or obese are more likely to snore or have sleep apnea than people who maintain a healthy weight. Therefore, maintaining a healthy weight may help prevent snoring.

Allergy treatment

Allergies can narrow your airways and increase your risk of snoring. Treating your allergies with allergy medication, using a humidifier, or reducing allergens in your environment can reduce swelling in your airways, which can reduce or eliminate snoring. Airborne allergens that you can limit include smoke, dust, and pollen.

Use nasal strips

Nasal strips can help open up the nasal passages, increase airflow, and prevent snoring. Buy nasal strips over the counter at pharmacies.

Wear oral appliances

An oral appliance is a mouthpiece worn while sleeping that holds the lower jaw forward and moves the tissues in the throat out of the airway. If you try one, make sure you choose a reputable, medical-grade appliance.

If you have signs of waking up gasping or choking at night (or your bed partner says you have these symptoms); snoring more than three times a week and it disrupts your sleep, you should see a doctor. Additionally, loud snoring, waking up with headaches, feeling excessively sleepy during the day, and having trouble concentrating are symptoms that indicate a more serious health problem, such as sleep apnea.

Thuy Quynh

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