Things You'll Need:
- Depends on which steps you choose to follow
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Step 1
Identify the primary cause of your snoring. Since snoring is caused by an obstruction in the breathing passages, it is critical to locate where this obstruction is located. The four places where this obstruction can occur are as follows: the nose, the tongue, the jaw and the throat. Each of these has their own treatments.
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Step 2
If your nose is partially or completely blocked when lying down, it can result in either vibrations in the nasal passages or it can cause open-mouth breathing, which is likely to lead to snoring. If this is the case, you will need to find a way to keep your nose open during sleep. Using nasal strips could be a good solution in this case.
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Step 3
If you experience that you wake up with a dry mouth, or other people observe you snoring with an open mouth, the jaw is likely to be the main reason for your snoring. In this case, we would want to keep the mouth shut during sleep to prevent the jaw from putting pressure on the throat, which is the case when the mouth is open. In order to address the problem, chin-up strips and other similar gadgets are useful.
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Step 4
The tongue may also make you snore. If it falls back during sleep, it may partially block the throat, resulting in loud snoring. Oral appliances to keep the tongue in place during sleep are widely available, but you may also consider doing some exercises to strengthen your tongue muscles.
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Step 5
The last, and possibly the hardest to snoring obstruction to identify, is the one in the throat. Soft tissues such as the soft palette might fall down due to gravity, and partially blocking the airways when lying down. Surgery is often effective in these cases, but it’s expensive and can potentially involve some greater risks. Losing some weight or starting singing is most of the time just as effective.
