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Snoring Remedies: 5 Tips To Stop Snoring In Your Sleep

sleep disorders such as excessive snoring and obstructive sleep apnea have been linked with impeded memory power and decline in thinking skill. That’s a scientific research published in the ‘neurology’ journal.

For most people who attempt to understand the causes of their snoring, in order to adopt some remedies (which is a great thing), the information is limited to methods that talk more about lifestyle changes.These include:

  • Not consuming alcohol before sleeping
  • Avoiding dairy products
  • Exercising to overcome obesity in general, and remove excessive fat from around the throat in particular
  • Quitting cigarettes, which cause inflammation in the throat, eventually aggravating snoring
  • Following a healthy and regular sleep regimen

Whereas these tips could help mild snorers quickly reduce their snoring to a great extent, the chronic snorer who’s tried them all needs some more information. This is the guide you need. Here are some of the lesser-known methods of tackling snoring.

CPAP

Continuous positive airway pressure (CPAP) is another dependable treatment for people with considerable snoring problems and moderate levels of sleep apnea. This technique involves passing air at high pressure through a facial or nasal mask. Consider this option in consultation with your physician.

Sing Your Way Out Of Snoring

Did you know – a UK based research has shown that focused singing can help patients reduce snoring. In the study, a choir director devised specific vocal exercises for the participants, and helped them reduce snoring. Of course, this is not a quick fix for your snoring problem. Instead, focus on the idea of using specific vocal exercises that help stiffen throat muscles and eventually reduce snoring. This takes us to the next section.

Tongue and Throat Exercises

There are several tongue and throat exercises that can help you overcome snoring slowly and steadily. This is particularly useful for people who’ve just realized that their snoring is aggravating, and for those looking to build upon the benefits delivered by other anti-snoring methods.

Some of the suggested exercises are:

Tongue curls – Lift your tongue and curl it backwards to meet your soft palate. Then, retract it to meet the back of your teeth. Do this 20 times in a set, and repeat 3 times a day.
Shout outs – Not literally. Open your mouth wide open and say ‘aaaaaaaargh’ without really raising your volume. This stretches the soft palate and slowly stiffens up the tissues there.
Tongue stretches – Stick your tongue out wide and slowly raise its tip. Try to touch the tip of your nose, then your chin’s bottom, and then the leftmost and rightmost points on your cheeks.

Read More: 7 Best Tips To Get Joint Pain Relief During Pregnancy

Surgical Treatments and Medical Procedures

There are quite a few surgical procedures that promise to help patients overcome snoring. However, a word of caution – there could well be side effects and health hazards associated with these surgical procedures. Also, the success rates enjoyed by these techniques are not really anything that could give patents much confidence. So, consider these only as the last resort, and when your physician tells you it’s worth the effort.

Removal of enlarged tonsils can also help cure snoring, but again, it’s best kept as a last resort. Ask your physician to connect you with a tonsillectomy and adenoidectomy expert whom you can trust.

In a condition where a patient has excessively loose tissues in the soft palate, doctors could recommend a surgery known as pillar procedure. In this surgery, plastic implants are inserted in the soft palate to make it stiffer than earlier, with the hope that it would prevent the blockage of your throat’s cavity opening (inside the mouth).

Another procedure, called Uvulopalatopharyngoplasty (UPPP) removes excessive fat from the soft palate and from the uvula (the hanging tissue at the base of the throat cavity in your mouth), aimed at creating an unobstructed airway inside your mouth.

In many cases, people snore because of a deviated septum. Your septum is the soft bony part that separates the two nostrils. If it’s deviated to a side, it constricts the airway of one nostril, instigating snoring. Septoplasty is a surgical procedure that can correct this infirmity.

Excessive fat inside the mouth can constrict the air passage to such an extent that a person could snore loudly and incessantly because of it. Somnoplasty is a surgery that involves the use of radio frequency energy on the base of the tongue to stiffen flabby tissues.

Laser-assisted uvulopalatoplasty, abbreviated as LAUP, is an extension to uvulopalatoplasty. In this surgery, the uvula is made shorter, and some cuts are made in the soft palate (which cause the surrounding tissues to stiffen up during the healing process). This is done with a view to clear up the airway in a patient’s mouth and to suppress the vibrations caused by flabby soft palate and elongated uvula. 

Concluding Remarks

If the commonly known snoring remedies are not really working, it’s time to consider some advanced and trusted methods, some of which have been discussed in this guide

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