Snoring can be a serious problem for those who snore and their loved ones. It can interfere with a good night’s sleep and cause daytime drowsiness, which increases the risk of car accidents, work-related injuries or heart problems. Loud snoring may also be a sign of obstructive sleep apnea, a potentially life-threatening condition that causes repeated pauses in breathing during the night. However, how to stop snoring immediately is treatable with lifestyle changes, devices and medications.
Many things can contribute to snoring, including age, alcohol, smoking and certain medications. Being overweight can lead to fatty tissue in the throat, which can narrow the airway and partially obstruct airflow. Sleeping on the back can also cause the tongue and soft palate to collapse against the back wall of the throat, causing them to vibrate. Snoring can also be caused by nasal and sinus problems, such as a deviated septum, which can make it difficult to inhale. Changing your sleeping posture and eliminating irritants, such as allergens, dust and pet dander, can help with snoring.
Over-the-counter snoring remedies include sprays, mouthpieces and tablets that claim to stop snoring. These products are generally not backed by scientific studies, and many of them have been shown to be ineffective. If your snoring persists, speak to your doctor before trying any over-the-counter treatments.
Other non-medical ways to reduce snoring include avoiding alcohol, sleeping on the side rather than on your back and refraining from taking sedatives or tranquilizers before bed. Exercise can help, as well, because it helps maintain a healthy weight and tones muscles, especially those in the neck and throat. Drinking plenty of fluids is also recommended, as secretions in the nose and throat can become sticky when they’re dehydrated.
There are also a number of surgical procedures that can stop snoring, including laser-assisted uvulopalatoplasty (LAUP), which involves cutting small holes in the soft palate either side of the uvula, to prevent it from vibrating during sleep. Another procedure, called palatal remodeling, involves lifting the uvula and moving the tissue forward in the roof of the mouth to allow more space for airflow.
Snoring is not a reflection of character, so try to take your partner’s complaints seriously. It’s important to get a good night’s sleep so you can be your best in the morning and avoid problems with memory, concentration and mood. In addition, snoring can affect the quality of your relationship, so resolving it is in everyone’s best interests. If you and your partner can agree on a plan of action to tackle the snoring, both of you should stick with it. If your snoring is serious, talk to your physician or an ear, nose and throat specialist about a sleep study. This can identify the underlying cause and help you find a solution. It’s never too late to improve your sleep, and the results can be life-changing.