It seems we are bombarded by advertising for snoring solutions. The truth is that when there are 100 different ways to treat a problem, it usually means that none of them work.
Some over-the-counter (OTC) snoring treatments may be of some benefit, depending on the particular cause(s) that are creating your snoring. We can break down these remedies by including them into the categories of what causes snoring.
5 causes of snoring:
1.Nasal and sinus issues
Any issue that constricts the nasal airway will increase the risk of snoring. Patients frequently may not even be aware that there is a limitation to the nasal airway as they experience it as their baseline and do not know the difference. Common conditions such as a deviated septum, allergic swelling, and chronic sinus inflammation may be the culprit. Many OTC treatments are intended to improve the nasal airway to help with this cause.
Breathe right nasal strips can lift the nostrils to improve the airway. Internal nasal splints, such as
PerformAIR, also help elevate the nostrils to improve the airway. Sinus rinses of a variety of techniques may also help improve the airway prior to sleep. OTC allergy medications, such as decongestants and nasal steroid sprays may also provide some improvement.
2. Large tongue
People may genetically have a large tongue, small jaw, or both. These people are therefore predisposed to snoring. The tongue may also enlarge as a consequence of mouth breathing as it will swell in response to dehydration. Gaining weight also enlarges the tongue and the fat around the tongue circumferentially narrows the airway and makes snoring increase. A variety of oral appliances intended to bring the lower jaw forward relative to the upper teeth can help move the large tongue away from the back of the throat and reduce snoring. Tongue suction devices are also available but have limited success. Improving your nasal breathing with the above techniques may also prevent further tongue enlargement.
3. Long floppy vibratory soft palate and uvula
When the nasal airway is constricted, the soft palate and uvula tend to be elongated and stretched over time. This further increases snoring. OTC treatments are limited in success with this issue. Having a glass of water by the bedside can keep the soft palate moist. Pillow systems that elevate the head and allow the patient to sleep on their side to slightly prone, help move the tongue base forward and create space for the soft palate and uvula. Sleeping elevated with the head higher than the stomach also reduces nasal congestion.
Medcline is one pillow system available that may offer help in reducing snoring.
4. Big tonsils
Tonsil enlargement can further restrict the airway and increase snoring. If this is from infections, then appropriate antibiotic treatment may make them smaller. Enlargement may also be related to allergy. The use of OTC allergy medications may help reduce their size and snoring. Mouth breathing tends to enlarge the tonsils, so the items listed above can also reduce their size and help as well. Positional treatment, such as the Medcline pillow system, also helps pull the tongue away from the tonsils and reduce snoring. The oral appliances used for a large tongue may also help, as it pulls the tongue away from the large tonsils. Rinsing with dilute peroxide gargles such as teeth whitening mouthwashes can also help reduce the collection of tonsil stones and reduce tonsil size.
5. Weight gain
Increasing weight, especially in the face – neck – and belly increases snoring. Diet and exercise regimens that result in weight loss will typically reduce snoring. Positional therapy such as the Medcline pillow system also helps elevate the head higher than the belly and pulls the belly fat away from the diaphragm, which tends to reduce snoring.
If you have a snoring issue, examining these 5 areas, and utilizing a combination of these techniques may improve your sleep quality and the sleep quality of your bed partner.
