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10 Tricks to Stop Snoring Today

By Chris Brown

Since you aren't usually aware of your own snoring, it can be a frustrating condition to conquer for you, your partner, or the person on the airplane next to you. Snoring can have a range of causes, so it is important to narrow your personal root cause by trying various methods to quit snoring. Luckily, most methods are cheap or free to test out. There are 10 top tricks to stop snoring once and for all.

  • Sleep on your side - Sleeping on your back increases snoring as it can cause the tongue to partially obstruct your airway. Adjusting into a side sleeper may relieve this obstruction and decrease your decibel level.
  • Tape your lips closed - While it may seem almost macabre, I have heard a lot of good feedback about putting a couple strips of cellophane tape over the lips to stop snores from ever emerging.
  • Raise the head of your bed - Raising the head of your bed also helps keeps your tongue from obstructing your airway, if that is your root snoring cause.
  • Try a mouthpiece or nasal strips - Neither have worked too well for me, as I spit out the mouthpiece in my sleep and still snore with the strips. Depending upon your snoring's root cause, though, an inexpensive mouthpiece or nasal strip may be all that is needed to force your airway open and prevent noise.
  • Lose weight - Excessive weight is a major cause of snoring as it increases the tissue around the throat, constricting breathing.
  • Get evaluated for sleep apnea - Sleep apnea (unknowingly holding your breath mid-sleep) is both dangerous and potentially snoring's root cause for 26 percent of adults. An evaluation at a sleep center is needed to diagnose sleep apnea, which can be mitigated nightly with a CPAP breathing mask.  
  • Take a decongestant or allergy medication before bed - Congestion is a source cause of my snoring. Allergies or illness cause me to snore severely. This can all be resolved by clearing the mucus with medication before bed.  
  • Stop smoking, drinking, or taking sedatives at night - Smoking, drinking, and sedatives all contain elements that generate snores. So limit or cut out those substances, especially at night, to quiet the room.
  • Correct any physical nasal problems - Sometimes physical nasal cavity problems restrict airflow enough to cause snoring. If you feel this may be your case, visit an ear, nose, and throat doctor for an evaluation.
  • Visit a chiropractor - Chiropractic work improves body-brain blood flow and certain adjustments can directly improve breathing. Both can help negate your snoring.

To explore treatment options for snoring relief, stop by The Joint Chiropractic with a walk-in visit. Let the trained doctors of chiropractic evaluate your condition and adjust you into place for an affordable price. No insurance is required to find restful sleep again for you, and your partner, at The Joint.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Pico Rivera, Calif.

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