How to Stop Snoring: OTC Medications and Lifestyle Changes

By Steve George

November 12, 2021Health & Beauty

Almost everyone snores at some point in their lives, whether it’s because you were tired that day, or you had your allergies acting up, or simply because you’re suffering from a condition known as obstructive sleep apnea. Snoring is common in around 40% of adult women and 57 % of adult men, and some people snore on a daily basis without experiencing any other sleep-related problems. Snoring, on the other hand, can also be caused by a sleep disorder known as sleep apnea, which interrupts sleep and can lead to other health problems.

Snoring occurs when air cannot easily move through the airway when you breathe in and out while sleeping. When the airway is constricted or partially obstructed, breathing causes the upper airway tissues to vibrate, resulting in the snoring sound. There are several reasons why a person’s airway may become persistently constricted or obstructed during sleep, and examples are a person’s inherent anatomy and weight, as well as habits like consuming alcohol or sleeping in a specific posture. Understanding the many causes of snoring will help you evaluate if you should be concerned about your snoring and what measures you can take to solve it.

Snoring Sprays and Tablets

picture of a person applying a spray  in her nose

Snoring is frequently caused by a clogged or congested nose, so a nasal spray is a common way for unclogging your nose, which may significantly reduce snoring. However, not all nasal sprays are the same, and it’s critical to match the right nasal spray to the reason for your nasal obstruction.

So, what’s clogging your nose, and why do you snore? Suction forces are generated when you breathe through a partly blocked nose, causing your throat to compress and your uvula and soft palate to vibrate. When your nose is completely blocked, you will start breathing via your mouth while sleeping, which is a typical cause of snoring.

A stuffy nose can be caused by a variety of factors, including colds and infections, hay fever and dust allergies, chronic nasal inflammation, and non-allergic rhinitis. Because one type of nasal spray will not treat all forms of nasal obstruction, it is critical to understand which one is which. If you wish to control nasal secretions and upper muscle tone, these types of snoring medications are for you.

Anti-Snoring Device: Nose Clips

picture of a woman holding a man's nose while in bed

Approved by doctors and sleep apnea disorder clinics, nose clips are anti-snoring devices that might put an end to your problems. One method might be to employ a nasal dilator, often known as a nose vent or snoring clip. This snoring treatment enhances nasal breathing and, as a result, eliminates nasal snoring. It is made up of two tiny, soft plastic arches or tubules linked by a bridge (the form varies depending on the manufacturer). Each arch or tubule is carefully inserted into a nose. This widens and stabilizes the nasal opening and the adjacent anterior nasal chamber. Even with vigorous inhalation, the nasal airways do not collapse or constrict. You begin to breathe more easily. In medical terminology, the procedure of opening or expanding is referred to as “dilation,” which is why the snoring remedies mentioned are also marketed as “nasal dilators.”

Nasal strips are an alternative to nasal dilators and nose vents. They are connected to the exterior of the nasal bridge and gradually broaden the nose wing. They have the potential to be nearly as effective as nasal dilators. The glue on the strip, on the other hand, may cause adverse skin responses. Furthermore, nasal dilators can be reused several times, while nasal strips are only for single use.

Lifestyle Advice

picture of a woman sitting on the bed and a man sleeping in the back

After evaluating the above-mentioned snoring medications and available devices, don’t overlook the benefits healthy lifestyle changes can bring about. Some of the things you can do that may help decrease or eliminate snoring include the following.

Lose Weight

Overweight people are twice as likely as those who are not to snore. The reason is simple: people who are overweight have additional fat around their necks, which narrows their airways and causes them to snore. So drop a few pounds and say goodbye to your obnoxious nightly buddy. Changing your diet, getting some exercise, and getting adequate sleep will all help you lose weight.

Quit Smoking and Alcohol

picture of person with a broken cigarette

Another risk factor for snoring is cigarette smoking. It is unclear why smokers are more prone to snore, but experts believe it is linked to upper airway inflammation and edema in smokers. Smoking cessation has been found to reduce snoring, but it takes time. According to one study, snoring rates in persons who stopped smoking recently remained high for four years before declining to equal rates found in those who had never smoked. If you consume alcohol on a regular basis, especially before going to bed, this might be the reason for your snoring. When you drink alcohol a couple of hours before going to bed, your throat muscles relax, leading you to snore.

Drink More Water

It’s usually a good idea to stay hydrated, especially if you snore. Dehydration causes mucus to develop in your nose, which might cause you to snore. When you’re phlegmy from a cold, you know how your breathing is affected, and it can occasionally lead you to snore, so it’s not a bad idea to try and stay hydrated during the night. It is highly advised that males consume around 3.7 litres of water and women consume approximately 2.7 litres of water. However, some may argue that you should ignore every piece of advice and guideline on how much water you are supposed to drink and instead follow the signs of your body to measure how well you’re hydrating. Still, if you conclude that dehydration does contribute to your snoring, it is most likely only one reason out of many.

Introduce a Humidifier in Your Bedroom

picture of a humidifier in the bedroom

While dry air is unlikely to be the primary cause of your snoring, it can certainly exacerbate it. So invest in a few humidifiers to keep the air in your room wet. The extra moisture in the air will lubricate your throat. Making it easier for air to move in and out without making any noise. If you believe there is an instant remedy, the answer is no. However, in the long run, it may be beneficial. However, it is subject to certain restrictions and conditions. If you suffer from allergies or respiratory illnesses, a humidifier may be beneficial. A humidifier adds moisture to the air and aids in the loosening and draining of mucus. This can help to alleviate some of the symptoms, such as throat discomfort, nasal airway constriction, and snoring risk.