Snoring can be a nighttime nuisance that significantly impacts sleep quality, relationships, and overall health. If you or your partner struggle with sleep apnea and are looking for treatments for snoring, fret not. You're not alone. 

Fortunately, numerous effective treatments are available that don't involve complex machinery. Let's explore five treatments to help you bid farewell to snoring and embrace peaceful, restful nights.

1. Sleep Position Adjustment

Your sleep position determines the possibility of snoring. Sleeping on your back often leads to more frequent and intense snoring as it allows your tongue and soft palate to rest and move to the back of the throat. Training yourself to sleep on your side can help open the airways.

A very effective treatment for snoring is positional therapy or the "tennis ball technique." Sew a tennis ball into the back of your pajama top or attach it to a sleep belt. 

It creates discomfort when you roll onto your back, prompting you to return to your side without fully waking up. Alternatively, invest in a body pillow that supports side sleeping throughout the night.

2. Oral Appliances

Dentist-fitted oral appliances can be an excellent solution for persistent snoring issues. These devices, similar to mouthguards, reposition your lower jaw and tongue, keeping the airway more open during sleep. 

While more expensive than over-the-counter solutions, custom-fitted oral appliances are the best treatment for snoring, especially for people with mild and moderate sleep apnea.

3. Nasal Strips or Dilators

For snoring primarily caused by nasal congestion or narrowed nasal passages, nasal strips or dilators can be highly effective. 

Nasal strips are adhesive bands that stick to your nose, gently pulling the nostrils open to improve airflow. Internal nasal dilators work similarly but are inserted into the nostrils to hold them open.

These simple, over-the-counter solutions can immediately relieve many snorers, especially those with allergies or deviated septums.

4. Lifestyle and Environmental Adjustments  

Sometimes, simple changes to your sleep environment and daily habits can make a significant impact in reducing incidents of snoring. Consider these examples of natural treatments for snoring: 

  • Raise your head: Use an extra pillow or adjust your bed to slightly elevate your head, which can help keep airways more open.
  • Stay hydrated: Taking plenty of water throughout the day can help keep the mucous membranes in your throat from becoming dry and sticky, which can contribute to snoring.
  • Clear the air: Use a humidifier to keep the air moist, which can help reduce nasal and throat irritation. This simple step is a great treatment for excessive snoring. 
  • Avoid allergens: If allergies contribute to snoring, reduce allergens in your bedroom, such as using hypoallergenic bedding and keeping pets out of the sleeping area.

5. Throat Exercises

Believe it or not, exercising your throat muscles can help reduce snoring. These exercises strengthen the muscles in the upper respiratory tract, reducing their tendency to collapse during sleep. Some practical exercises include:

  • Repeating each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
  • Placing the tip of your tongue behind your upper front teeth and sliding it backward for three minutes a day. This simple breathing treatment for snoring can go a long way. 
  • Closing your mouth and pursing your lips for 30 seconds.
  • Move your jaw to the right and hold for 30 seconds. Repeat on the left side.
  • Additionally for exercises more tailored to your unique anatomy you can also meet with a myofunctional therapist who is a specialist  trained to help improve the strength of the tongue and throat muscles.  

Consistently following these exercises can lead to noticeable improvements in snoring over time.

Enjoy Better Nights and Improve Sleep

Snoring doesn't have to be a lifelong burden. With these seven treatments, you have various options to explore, from simple lifestyle changes to more advanced interventions. 

Refresh Snoring and Sleep Apnea Center can also help you address these concerns with tailored treatments for snoring. 

Call us today and enjoy better sleep quality.