Snoring might appear as merely an inconvenient nighttime annoyance, but it can carry serious short-term and long-term health risks. In the short-term, snoring can lead to poor sleep quality, daytime fatigue, irritability, and difficulties in concentration, disrupting not just the snorer’s life but also their partners’.
However, the long-term dangers can be much more severe, potentially indicating sleep disorders like sleep apnea that are linked to chronic health issues such as hypertension, heart disease, stroke, and diabetes. So getting your snoring under control isn’t just about ensuring a quiet night’s sleep, but about safeguarding overall health and wellbeing.
That’s why we’ve created a list of the top ways to stop snoring, to help you reclaim your sleep and live a longer, happier life. If you’re interested in specific devices that can help, you can see our full list of the best anti-snoring devices here.
1. Use A Snore Tracking App To Record Your Snoring
Ever wonder what you sound like when you snore? Now you can listen!
Just like with anything you want to get better at, you need to track the data. Whether it’s counting calories to lose weight, or counting numbers in a budget to save money, tracking your snoring is no different.
Maybe you’ve been told you snore, but you’re not really sure. Or maybe you want to discover what lifestyle choices are contributing to your snoring episodes. Or maybe you’re just curious what you sound like when you snore. Either way, there’s an app for that. It’s called Snore Sense.
Snore Sense recording your snoring while you sleep can be monumental for stopping your bad snoring habit. They allow you to track your snoring over extended periods of time so you can discover what the root cause of your snoring is, so you can fix it and never snore again.
“Snore Sense is a much cheaper alternative to the expensive sleep doctors I was going to go to. Cured my snoring in under a week.”Michael Jennings
Snore Sense records the duration and intensity of your snoring and uses this data to give you a “snore score” that allows you to track your progress over time. The higher your score, the less you snored. It’s kind of like having a sleep doctor with you in the room every night.
Before bed each night the app allows you to select from a number of “contributing factors”, such as drinking before bed, that may lead to snoring. This allows you to gain a clear picture of the lifestyle choices that are making you snore so you can stop doing those things, and start doing things that lead you to sleep better.
And if you’re using snoring devices to get rid of your snoring, Snore Sense will let you see if they’re actually working or not by telling you if you’ve been snoring. If the device isn’t working, it has a host of other solutions to choose from that are all doctor recommended.
Downloading a snore tracking app like Snore Sense is a good first step in your journey to get rid of snoring, and allows you to track everything else we cover. It’s currently free to download in the Apple App Store. So we recommend downloading it now, then coming back to finish the article.
2. Maintain a Healthy Weight
Losing excess weight can significantly reduce snoring episodes. When you carry extra weight, it puts additional pressure on your airways, making them more prone to obstruction. By adopting a balanced diet and engaging in regular physical activity, you can shed pounds and alleviate snoring.
3. Use a Special Pillow Meant to Stop Snoring
Use a special pillow meant to stop snoring. Some patients report sleeping better with an anti-snoring pillow. There are several designs to choose from, such as wedges, cervical support pillows, contour pillows, memory foam pillows, and pillows made for use with sleep apnea. Look for pillows labeled to reduce snoring. You can find our top picks for best anti-snoring pillows here.
4. Sleep on Your Side
According to sleep specialist Marc Kayem, sleeping on your back causes the tissues in the back of your throat to droop down, which leads to blockage and snoring. Turning onto either side alleviates this problem, reducing your risk of snoring.
5. Strengthen Your Throat Muscles
Since slack throat muscles can be the cause of snoring, tightening them can help eliminate your symptoms. Devices like the AirPhysio are designed to solve this particular problem by strengthening your throat muscles, thus eliminating snoring. When performed daily for at least 5 minutes, throat exercises can help tighten your muscles and help you to stop snoring.
6. Keep Nasal Passages Clear
Congestion or blockages in the nasal passages can contribute to snoring. To maintain open airways, try using a nasal dilator. They tend to work better than nasal strips, because they go inside of the nose and push it open from the inside, creating more airflow. You can see a full review of our favorite nasal dilator here.
7. Avoid Alcohol and Sedatives
Alcohol and sedatives relax the muscles in the throat, increasing the likelihood of snoring. Limit your consumption of these substances, especially before bedtime, to minimize their impact on your sleep quality.
8. Elevate Your Head During Sleep
Prop yourself up by at least 4 inches if you must sleep on your back. Using an adjustable pillow to lift the head to raise your sleeping position is the best way. This reduces constriction in the back of your throat, making you less likely to snore. Our top recommendation is the Sleepgram Pillow because of its ability to fully adjust the loft and support of the pillow to the individual using it. You can get them 50% off here.
9. Treat Allergies and Nasal Congestion
Allergies and nasal congestion can lead to snoring. Identify and address any underlying allergies or sinus issues through appropriate medical treatment or lifestyle changes. Consult with a healthcare professional for personalized advice.
10. Try Anti-Snoring Devices
Several anti-snoring devices are available that can help improve airflow and reduce snoring. These include:
- Mandibular Advancement Devices (MADs): These devices are worn in the mouth and position the jaw slightly forward, preventing the collapse of throat tissues.
- Tongue Stabilizing Devices (TSDs): TSDs hold the tongue in a forward position, keeping the airway open during sleep.
- Continuous Positive Airway Pressure (CPAP) Machines: CPAP machines deliver a constant stream of air pressure through a mask, preventing airway collapse.
By implementing these effective strategies, you can significantly reduce snoring and enjoy restful nights of sleep. Remember, overcoming snoring requires a multifaceted approach, considering factors such as weight management, sleep position, and addressing nasal congestion. Prioritize your sleep health and take the necessary steps to achieve peaceful and uninterrupted sleep.