How to stop snoring: Tips and tricks

People who are prone to snoring will often have excess throat and nasal tissue – or ‘floppy’ tissue that is more likely to vibrate.

If your tongue is in a position obstructing smooth breathing, this will also cause snoring.

What types of snoring are there?

Closed-mouth snoring

If this is you, there may be a problem with the position of your tongue when you’re sleeping.

Open-mouth snoring

This could indicate an issue with the tissues in your throat.

Snoring when sleeping on your back

Most likely a mild form of snoring, which can be tackled with improving sleep habits and making lifestyle changes.

Snoring in all sleep positions

Your snoring could be more severe, and need further treatment.

Change your sleeping position

Sleep on your side, not your back

Clear nasal passages

If your nose is causing issues with snoring, rinse your sinuses with saline before bed.

What lifestyle changes can I make to stop snoring?

Some people who snore are overweight. Losing weight may help to reduce fatty tissue in the back of the throat. This can lead to less, or even no snoring.

Avoid the use of alcohol, sleeping pills and sedatives. These relax the muscles in the throat, which interferes with breathing.

If none of the remedies above have had an effect, a doctor could recommend a medical device or surgical procedure.

Continuous Positive Airway Pressure (CPAP)

A machine by the side of your bed will blow pressurised air into a mask that is worn over your nose or face. This will keep your airway open while you sleep

Laser-assisted uvulopalatoplasty (LAUP)

A laser is used to shorten the uvula and make small cuts in the soft palate on either side. The surrounding tissues will stiffen as the cuts heal, and this will prevent the vibrations that result in snoring.

Palatal implants or the Pillar procedure

Small plastic implants are inserted into the soft palate. This helps to prevent it from collapsing, which can cause snoring.

Somnoplasty

Low levels of radiofrequency heat are used to remove soft palate and uvula tissues that vibrate during snoring.

This procedure takes roughly 30 minutes and is performed under local anesthesia.

Source: http://metro.co.uk/2017/02/24/how-to-stop-snoring-tips-tricks-and-exercises-to-stop-the-habit-6470286/