If you need to stop snoring to help you or your partner sleep better, then here are the proven treatment options.
For your partner rather than yourself! If you are confident your snoring is not a symptom of OSA and is not causing any sleep problems of your own, then wearing ear plugs may help your partner sleep without interruption or distraction. They will not help you stop snoring, but will at least help prevent it affecting others.
Devices and Products that Stop Long-Term Snoring
There are numerous different anti-snoring devices available, which have vastly varying success rates. Here is a list of the most popular and successful options. If you have found a solution not listed here, then you may find it does not have the desired effect.
- Oral Strips are placed onto the roof of the mouth, and dissolve. The formulation then tones and lubricates the soft tissues in the throat, and therefore preventing it from vibrating. Find out more here.
- Throat Sprays contain the same ingredients and help you stop snoring in the same way. The ingredients though are applied by a spray to the roof of the mouth and through, rather than a dissolving strip.
- Lozynges also work in the same way but provides a different application method; this time a dissolving lozenge.
- Nasal Dilators are tubes inserted into the nostril. The end result is the same as the strips, but they work by pushing the nostrils open from the inside, rather than pulling from the outside.
- Mandibular Advancement uses a devices worn in your mouth, similar to a gum shield. They hold the lower jaw a few millimetres further forward, opening up the throat a little to improve the airflow. They can also treat some cases of Obstructive Sleep Apnoea. The most expensive option initially, but it has the highest success rate. You can find out more here.
- Nasal Irrigation - Nasal irrigation flushes out the nose and sinuses, allowing for greater airflow. In addition, they typically use a salt solution to reduce inflammation, again allow more space for air to travel through. If you have persistent nasal or sinus problems (rhinitis, block nose, etc) then nasal irrigation is likely to significantly reduce these problems. You can find out more about nasal irrigation here
Devices and Products to Stop Snoring Short-Term
- Nasal Sprays – nasal sprays look to reduce inflammation and blockages in the nasal passages, and therefore like the strips allow for increased airflow. They are particularly useful for snoring causes by colds and allergies. You can find out more here.
- Nasal Strips – these strips are stuck on the outside of the nose, and gently pull the nostrils open to allow greater airflow. This reduces the speed in which air has the travel through, and minimises the pressure changes in the airway between inhalation and exhalation. You can find out more about nasal strips here.
If your BMI is above 25, you are likely to notice a reduction in the intensity of your snoring if you are able to lose weight. It may even prevent it entirely.
Stopping (or at least reducing) your smoking or alcohol consumption can lead to a reduction in the severity of your snoring.
Regular exercise can strengthen the neck muscles, therefore reducing the likelihood of the tissue in your airway softening excessively. It may also help reduce any fatty tissues around the throat and neck area.
Should the above not provide an improvement, then there are several devices that may be of benefit.
Nasal irrigation flushes out the nose and sinuses, allowing for greater airflow. In addition, they typically use a salt solution to reduce inflammation, again allow more space for air to travel through. If you have persistent nasal or sinus problems (rhinitis, block nose, etc) then nasal irrigation is likely to significantly reduce these problems. You can find out more about nasal irrigation here.
You may find anti-histamines can reduce inflammation in the nose and throat caused by allergies. Decongestants can also be beneficial for short-term rhinitis. If you have frequent nasal or sinus problems then you may want to consider nasal irrigation (see above).
Can surgery stop snoring?
Surgery is becoming less frequent as a cure. It typically results in several weeks of pain and discomfort while recovering, and any improvement is often limited to a number of months before it returns. It is therefore only considered an option if snoring demonstrably affects your life and/or health, and you have exhausted all other options.