Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures. There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task. Practiced daily, throat exercises can strengthen muscles in the upper respiratory tract and be an effective way to reduce or stop snoring. With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.
If you’ve tried the self-help solutions to stop snoring without success, don’t give up hope. If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). Palatal implants or the Pillar procedure involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring. Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. It’s common to be caught off guard—not to mention to feel a little hurt—when a partner complains about your snoring. Sleep Help Center: Learn how to put a stop to nighttime problems and improve the quality of your rest, and with it, the quality of your life.
The Physiology and Anatomy of Snoring – Covers the physical causes of snoring, and surgical and non-surgical cures and treatments. Snoozing or Snoring – Written for kids, and provides a good overview of snoring, typical causes, and possible treatments.
Snoring Solutions – Outlines the common factors that contribute to snoring and what you can do to alleviate them. Palatal Implants Provide Effective Snoring Relief – Covers the methodology and results for this snoring cure. Find an Otolaryngologist – An international directory of head and neck surgeons, who may be able to help cure snoring. But now, thanks to advancements in sleep science, we know that snoring is indicative of a much more serious, underlying problem.
So, please, if you or a loved one has a snoring problem, consult your physician with the details to ensure that it isn’t due to something much more serious like sleep apnea. Here we have reviewed a few of these stop snoring solutions including snoring devices, aids, pillows, jawsupporters, sprays, mouthguards, habits, products, home and herbal remedies, exercises, and surgery that may solve this annoying problem!
As much as these stop snoring solutions are for the snorer, they are dedicated and aimed towards the silent, sleepless victims of snoring: the spouse.

Talk with your physician about these options, especially if you have sleep apnea and you’ve tried everything else. Putting this rubber device into your mouth and biting down on it is a very effective stop snoring solution which works by keeping your tongue from falling into your mouth as well as preventing the soft-tissue from collapsing. Perhaps the best and most effective exercise routine for this is The Stop Snoring Exercise Program.
Coming in different shapes and sizes to accommodate all comers, this should probably be the first thing you try when it comes to stopping snoring. These are best for mild cases of snoring, though anything’s worth a shot on a heavy snorer. For more information on snoring pills, you’ll have to consult your physician, but there are some extremely effective brands out there that are able to reduce snoring by treating the underlying causes.
Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. The good news is that no matter the cause, there are solutions to relieve your snoring and help you and your loved one deal with complaints, resentments, and other relationship issues caused by your snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring.
While you can do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
As well aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
Using a Neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
If these sleep studies conclude that the snoring is not related to any sleeping or breathing disorders, you can discuss different treatment options to stop the snoring. And if you’re the one snoring, you might feel lonely, isolated, and even punished for something you feel you have no control over.
Snoring is caused by disordered breathing, which means the snorer’s sleep quality also suffers.

Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises. There are also specific exercises you can do to strengthen the muscles in your throat (see below). If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, housework, walking your dog, or taking a shower.
New advances in the treatment of snoring are being made all the time and the various devices available to stop snoring are becoming more and more effective and comfortable. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem.
Observing patterns in your snoring can often help pinpoint the reasons why you snore, what makes it worse, and how to go about stopping your snoring.
After a while, sleeping on your side will become a habit and you can dispense with the tennis balls. So even if your doctor recommends something that in the past you found to be uncomfortable or ineffective, that doesn’t mean the same will be true now. But no matter how much sleep you lose due to someone snoring, it’s important to handle the problem sensitively. Helpguide.org is an ad-free non-profit resource for supporting better mental health and lifestyle choices for adults and children. There are many other effective solutions available to help both you and your partner sleep better at night and deal with the relationship problems caused when one person snores. Enlisting your sleep partner to help in this way can also help demonstrate how serious you are about tackling your snoring problem and the value you place on the relationship. It’s common to be irritable when sleep loss is an issue, but try reining in your frustration. Remember that your partner likely feels vulnerable, defensive, and even a little embarrassed about his or her snoring.

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