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Are you one of those many people who snore at night? If yes, there's a good chance that you're trying to figure out exactly how to stop the problem. Well, the very first thing you should know is that you're not alone; a good number of American adults snore and are looking for a snore guard or other snoring aids.
Top 10 Snoring Aids — Everything You Need To Know
But the good news is, you don't have to live with the annoying condition! In fact, there are several different ways to reduce or even put an end to the problem. And of course, this post will explore some of the best and trusted remedies that actually work.
First Things First — What Is Snoring?
Snoring is the snorting sound that's made when air passes through your throat when you breathe in your sleep. Essentially, the sound comes as a result of the partial blockage in the airways — that's when the muscles holding them open relax.
It's these same relaxed tissues in your throat that vibrate and produce those irritating snoring sounds. For the most part, snoring affects up to 40% of adults, and it happens to be more common in men and usually increases as one gets older.
As you already know, snoring can disrupt your sleep and even cause your partner to stay awake all night; well, maybe for some hours.
But the thing is, such sleep deprivation can cause poor mental function, excessive daytime sleepiness, and even relationship issues.
It's also important to note that snoring may be a sign of other serious health conditions like obstructive sleep apnea and obesity.
Before we proceed to talk about the snore guard, remedies and snoring aids, let's learn more about where snoring originates.
As the name implies, mouth-based snoring occurs when you breathe through your mouth during sleep. There are devices that can help you keep your mouth closed at night.
But what about tongue-based snoring? Well, this happens when the tongue falls into the back of the throat and eventually blocks the airway.
Are you a nose snorer? If yes, there's a good chance that your snoring is as a result of nasal collapse or congestion. That said, you can use a nasal dilator to address the problem or better still, check for allergies which cause nasal congestion.
As mentioned earlier, throat snoring happens when the soft tissue in your throat starts to vibrate during sleep. It's generally known as palatal flutter.
Top 10 Snoring Aids and Remedies
Start Sleeping On Your Side
First off, it's in your best interest to quit sleeping on your back and of course, switch to side sleeping.
The thing is, sleeping on your back can cause the tongue to fall to the back of the throat and partially block airflow. So, the simple act of sleeping on your side may reduce or put an end to your snoring.
Shed Those Extra Pounds
It's also good to point out that excessive fat around the throat area can affect airflow and cause snoring. Cutting down your caloric intake is not always easy— you can start by ditching unhealthy snacks and of course, stick to eating smaller portions of healthy foods.
You can also read some nutritionist's tips on dieting here. Also, be sure to complement your efforts with regular exercise!
Get an External Nasal Dilator or Try Nasal Strips
It's also an excellent idea to use a nasal dilator to control your snoring. For the most part, a nasal dilator is a stiffened adhesive that you can apply on top of the nose across the nostrils.
It reduces airflow resistance so you can breathe easily and that of course, will control or stop the snoring.
What's more, you can use stick-on nasal strips to help create more space in the nasal passage.
As you probably guessed, this will support your breathing and decrease snoring.
Check For Chronic Allergies
Allergies are yet another cause of snoring; they cause inflammation and nasal congestion that reduce airflow through the nose and increase snoring.
If you're in this group, we'll recommend you get tested for allergies and of course, treat them accordingly. Remember, always speak to your doctor before taking any allergy medication.
Quit Drinking Alcohol Before Bed
Do you know that alcohol can worsen your condition? The thing is, alcohol can relax throat muscles and eventually cause you to snore excessively during sleep.
So if you have the habit of consuming alcohol before bed, we suggest you stop or avoid drinking for at least two hours before bedtime.
Ditch The Cigarettes
Besides damaging your lungs and taking a toll on your overall health, smoking also causes inflammation and nasal congestion which eventually leads to excessive snoring.
Please quit smoking today. Don't hesitate to speak with your doctor about therapies that can help you along the way.
More Snoring Aids and Snore Guard:
Use Dental Mouthpieces
This can also be called a snore guard. It's also an excellent idea to visit your dentist to get oral appliances for your snoring. Essentially, these mouthpieces can help open your airways so you can breathe freely and easily; as expected, more breathing equals less or no snoring.
I know people who have tried the snore guard with great results.
Try the Sleep Ai
This thing gets great reviews! People say it is comfortable and they love the app and how easy it is to get the information they need.
Better yet, they report improvement in sleep quality and snoring reduced! This is a little expensive at about $99 but they offer a money back guarantee if it doesn't work for you,
9. Stop Taking Sedatives Before Bed
Are you on sleeping pills or antihistamines? If yes, you'll want to visit your doctor to discuss other options.
The thing is, these medications are made to have a relaxing effect, and as you probably guessed, they can worsen snoring. All in all, avoid taking sedatives before bed and of course, talk to your doctor about non-sedative alternatives.
10. Elevate The Head of Your Bed
It's also good to know that the simple act of raising your bed by four inches can help keep your airways open and of course, reduce snoring. Lucky for us, there are many adjustable beds and products like wedge pillows, to raise the mattress and your head as you sleep.
Finally, if you find that you're a tongue-based snorer, you won't be wrong to get a Mandibular Advancement Device. Here is yet another form of snore guard and this one, your doctor can help you with because it needs to be properly fitted.
As you probably expected, this device prevents your tongue from falling to the back of your throat when sleeping at night and that, of course, is a sure way to keep snoring at bay.
Summing it up
And that's it! So far so good, we've explored just about everything you need to know about snoring aids and looked at two types of snore guard and we're pretty sure you're now fired up to kick the snoring out of your life.
To sum it up, never forget to speak with your doctor if none of these methods work — a nose or throat specialist should know exactly what to do. Here's to snore-free nights!