Research shows over 11% of men and nearly 6% of women are affected by disruptive snoring. Listening to the vibrational sounds night after night can take its toll on bed partners too. Common causes of uncomplicated, mild snoring may include:
General Snore Prevention Tips
The noise stems from weak throat muscles. Recommended remedies include breathing exercises or mechanical exercises. A key exercise is to open and close your mouth 30 times at the start and end of each day, using your jaw muscles to resist. This strengthens the palate muscles. Other tips include humidifying bedroom air and using doctor-recommended moisturizing nasal sprays, as dryness can trigger snoring.
Orthopedic Pillows
Doctors often suggest orthopedic pillows, which position the head properly for sleep. A pillow that's too low causes neck tension and tilting that can induce snoring. Orthopedic pillows prevent this and also relax the chest, further reducing snore symptoms.
Oral Appliances
For more stubborn cases, specialized treatments like custom-fit oral appliances may be prescribed. Worn in the mouth overnight, these devices bring the lower jaw slightly forward to open the airway and alleviate snoring.
Surgery
When the cause is isolated, uvulopalatoplasty can be an effective surgical solution. It involves removing the uvula and arches and sometimes the tonsils. Due to minimal risk, laser and radiofrequency palette procedures are also gaining popularity. They tighten the soft palette to prevent vibration. But these don't help snoring with sleep apnea.
We've compiled the top 10 snore-stopping products and treatments to help you and your loved ones rest easy.
