6 Ways to Quiet Ordinary Snoring

Although ordinary, loud snoring is probably not harmful, it can be difficult for a bed partner, who has to listen to it every night. Snoring is caused by relaxed and sagging tissues. As sleep deepens, the tongue relaxes, as do the soft tissues of the throat and the roof of the mouth, which is called the soft palate. The tissues can sag into the airway, causing it to narrow. As air is inhaled or exhaled through the narrowed opening, the relaxed tissues of the soft palate vibrate. The result is snoring. Though most snoring is harmless, snorers should consult a doctor to rule out sleep apnea, a serious health concern where breathing stops during sleep.

A British doctor has a novel solution to help quiet snorers and abate obstructive sleep apnea: singing.

The Mayo Clinic Health Letter offers six ways to quiet loud snoring:
1. Lose weight
Extra bulk narrows the airways, which contributes to snoring.

2. Avoid alcohol
Alcohol consumption can cause excessive muscle relaxation. Avoiding alcohol for at least four hours before bedtime may help.

3. Relieve nasal obstruction
Adhesive nasal strips, such as Breathe Right, or corticosteroid nasal sprays can help reduce nasal obstruction that can contribute to snoring.

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4. Change sleep positions
In back sleepers, the tongue can sag and narrow the airway during sleep. A doctor can suggest techniques to learn to sleep comfortably in other positions.

5. Stop smoking
Smoking is associated with an increased risk of snoring. People who stop have a lower rate of snoring.

6. Assistive devices
The most effective treatment for snoring is a continuous positive airway pressure (CPAP) machine. It delivers pressurized air through a mask, keeping the upper airway open during sleep. Some people have difficulty wearing a mask at night. An oral appliance from a specially trained dentist or orthodontist can help keep the throat open, too, and may be less obtrusive than a CPAP machine.