How loud is snoring? Many snorers reach 90 decibels. That’s about the same decibel level as a passing freight train, a Mac Truck, even the noise of a jet aircraft.

Is it any wonder a recent survey found that snoring is the cause of one in seven domestic disputes? About 95 percent of those questioned say they are wakened by their partner’s heavy snoring at least once a week, with 39 percent being awakened every night!

Ear plugs remove about 33 decibels. That still leaves a lot of noise out there!

Another poll revealed that 80 percent of couples wind up sleeping in separate rooms, all because one partner can no longer tolerate sleeping next to someone who sounds like a diesel truck.   Besides the social ramifications of snoring, it can also have serious health effects.

New research published in the European Heart Journal shows snoring can increase your blood pressure,  no matter whether you are awake or asleep.    Then, too, there are the adverse health effects to the sleepless partner.

During one famous court case, a woman was being questioned about the death of her husband, who had apparently suffocated during the night. As the prosecutor, who suspected the wife of murder, bore down on her with his questions, the wife became more and more unnerved. In typical Perry Mason style, he quickly turned on her and blurted out:   “Why did you suffocate your husband with his pillow?” To which she screamed out:

“You would have killed him,  too,  if you had to try to sleep with his constant snoring!”

True or spurious? Who knows?    But one thing is for certain, sleep deprived people don’t think straight,  become very emotionally-driven and quick to snap.

That’s because everyone needs sleep. It is vital to our health and well-being.   While we sleep, our bodies and minds are mended, repaired, and recharged. Take the sleep away and things can get very nasty — very fast!

So this is the subject of our blog. Snoring. And cures for snoring – particularly natural cures.

If you suffer from snoring, either as the snorer or the partner of a snorer, please be aware of one thing. We understand. And we would love for you to leave comments.    And if you use any of the products we have featured,  please give us your feedback as to how well they worked for you.

Let’s work together and talk together. You help me and I will try to help you.

It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself.

— Ralph Waldo Emerson

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Numerous snoring cures have been tried and re-tried for  years.  What is the best cure for snoring?

First, find out what’s causing you to snore.  How can you do that?  The best way is to see your doctor.   A medical professional will be able to help you determine the cause of your snoring problem  and she will be able to recommend treatment.   Ultimately, if you have a medical condition causing you to snore you need to decide your course of treatment to avoid further medical complications.

But what are some of the medical problems that could require surgery or some other medical intervention?

You could have a soft palate and your doctor may discuss surgical options.  Minor surgery can stop vibrations that are the results of  the soft  palate. overly large tonsils or adenoids.

A deviated septum may be the cause of your snoring.   Your doctor may wish to do  simple surgery on your nose, clearing  the air passes through your nose.    This is one cure for snoring, and you will have to decide,  after talking with your doctor,  if  the discomfort and expense is equal to the seriousness of the condition.

You should also find out if you have a condition known as sleep apnea. This is a serious issue, and is discussed in another blog post.   Sleep apnea needs to be treated promptly.

Many times, though, snoring itself is not dangerous (although sleep deprivation is).  If your doctor has not indicated a serious medical problem, then why not look for some natural stop snoring remedies that will treat the problem?

Once you have the diagnosis, you will be able to consider many options.   A logical course is to try the less invasive natural cures first.   If the problem is serious enough that they do not work, then consider more invasive cures.

If you’re trying to find the best cure for snoring,  first  figure out what is the cause of your snoring.    Then you will be able to decide on the best cure for snoring.

Here are some of the common terms used when talking about snoring:

CPAP  (Continuous Positive Airway Pressure)  A method of respiratory ventilation used  primarily in the treatment of sleep apnea, for which it was first developed.

Deviated Septum An abnormal condition in the partition between the nostrils  (see septum).  The top leans to the left or the right, causing obstruction of the nasal passage.

MAD   (Mandibular Advancement Device) is a device worn in the mouth  that is used to treat obstructive sleep apnea and snoring by moving the lower jaw forward slightly.

Palate The roof of the mouth

Septum The partition between the nostrils.

Sleep Apnea A sleep disorder characterized by pauses in breathing during sleep.  Each episode,  called an apnea,  lasts long enough so that one or more breaths are missed.   Episodes occur repeatedly throughout sleep.   The standard definition includes a minimum 10 second interval between breaths.

Sleep Deprivation A general lack of the necessary amount of sleep.  Lack of sleep can effect the brain, growth and healing.

Soft Palate The soft tissue  constituting the back of the roof of the mouth.   The soft palate is distinguished from the hard palate at the front of the mouth in that it does not contain bone. The soft palate’s motion during breathing is responsible for the sound of snoring.

Solutions for snoring have been around for a long time and the snorer can find a number of solutions.   Many of the solutions are home remedies.  Let’s look at a few remedies that you can start with right at home.

ALCOHOL

Avoid alcohol before bedtime. Those who drink  alcohol before sleeping tend to snore more.   If you find that you only snore when you have consumed alcohol, this may be the simple solution to your snoring problem.     If you find  you want to stop consuming alcohol before sleep, but can’t, then you have another, more serious problem.  You might want to check with a 12 step program.  Seriously.

ALLERGIES

Allergies can cause snoring.  Be aware of pet hair and pet dander, dust, pollen, etc.   Treat your allergy before bedtime with an allergy medication either prescribed or over the counter.  Benadryl is one example.  This may be a simple home remedy for your snoring.

DIET  — FOODS TO AVOID

Since allergies can cause snoring, be  aware of foods you are allergic to.  If you are not aware of food allergies, try avoiding certain foods that are frequently suspect:  Dairy products,  deep fat fried foods,  and chocolate are three that come instantly to mind.

DIET  — FOODS TO EAT

There are  many foods that  help reduce snoring.   Some of these foods are:   Horseradish, garlic, onions,  (that’s great, isn’t it?  You get your bed partner to stop snoring but now he goes to bed after eating garlic and onions!) green onions or scallions,  leeks, thyme,  and pears.

EXERCISES

Exercises that strengthen the muscles in the throat not only help reduce snoring, they have been known in many cases to cure snoring all together.     There are simple 3 to 10 minute exercises that can be done throughout the day, but especially before bedtime.   Many of these exercises are in our recommended E-Book,  Stop Your Snoring Naturally.

HUMIDIFIER

Dry air encourages snoring.   Snoring is  less likely in a humid environment.  This is a very simple home remedy for snoring.

REST  and  SLEEP

Insufficient sleep may cause serious medical issues, including snoring.   I know this sounds like a catch-22, but do your best to avoid exhaustion.   Schedule eight hours of sleep every night and stick to the schedule.  It may take a while to become rested, but once you do you will find this an excellent home remedy for snoring.

SMOKING

Stop smoking.    Here is a no-brainer.  Smokers snore more than non-smokers.  Smoking causes  increased congestion and mucous build-up. Most smokers breathe through their mouth and take shallow breaths when awake.  At night, breathing through the mouth causes snoring from the vibration of the soft palate or tonsils.

WEIGHT LOSS

Shedding extra pounds is a way to combat a snoring problem. There is a direct correlation between snoring and obesity.     Drop the pounds and stop snoring. It will also do wonders for your overall health.

We will go on to discuss many other natural cures.  But many people have found that some home remedies for snoring were all they needed.

IF THE MOUTH is the source of the snoring, there are several effective products to stop snoring. The noise could be caused by the vibration that occurs if the palette is too soft. This type of snoring can be curbed by using dental devices that are inserted into the mouth before going to bed.   Other possible cures are throat rinses or sprays.

CHIN STRAPS (around $20)   Good to Very good

One product to help you stop snoring through the mouth is a chin strap.  This strap is designed to keep the mouth closed while sleeping, forcing the snorer to breathe through the nose. These straps support the lower jaw and allow the person to move the mouth if necessary when awake. Another variation is a chin strip which supports the lower lip and holds the mouth in a closed position to prevent mouth breathing.

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MANDIBULAR ADVANCEMENT DEVICES (MAD) (range from $35 to $95 or more)  Very Good to Excellent

These devices are generally mouth pieces that look similar to those worn by a boxer or football player.  These devices differ in design, but basically the mouthpiece works by positioning and holding your lower jaw lightly forward during sleep.  By doing this, the back of your tongue is moved forward allowing your respiratory airway to widen. You will experience greater airflow through your breathing passage enabling you to breathe more freely and stop snoring.

Some different brands include the Snore Meds Stop Snoring Mouthpiece ( very good);  the Anti-Snore brand Mouthpiece ( very good);  the Noronco anti-snoring mouthpierce (very good);  and the Snore Wizard (Excellent).

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THROAT RINSES (about $13)    Fair (about $13)

There are several throat rinses on the market.  These basically lubricate the throat.  While most companies claim an 85% reduction in snoring using these products, we have to wonder.   The rinses are generally pleasant tasting and reportedly help any irritation in the throat.   In our opinion, though, rinses do not provide enough help for a heavy snorer.

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THROAT SPRAYS (about $13)   Poor to Fair

For the most part, throat sprays are glycerin and ethanol and don’t do much.  The idea is to coat the back of the throat with some of the spray being swallowed.   In our opinion, not as good as a rinse.

If you find that your snoring is caused by air not getting through your nose, there are stop snoring  products  that will help enlarge the openings of the nasal airway passages. Keep in mind these products will not help other causes of snoring.      Here are a few nose related products, with our recommendations:

BREATHE  E Z (about $11)        Good to Very Good

Puts a stop to snoring by clipping a small, soft polyurethane U-shaped device on the nose. A small amount of pressure stimulates nerves causing the nasal airways to open. One set can last a month

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NASAL SPRAYS (Asonar brand, about $18;   Y Snore brand, about $8       Fair   Short Term Only

Nasal sprays are designed to open the air passages in the nose and nasal cavities.  Some people have reported success with this technique.   However, prolonged use of any nasal spray could damage sensitive nasal tissues.   This should be a short term product.

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NASAL STRIPS ( Breathe Right anti-snore brand:  about $40 for 38 strips)      Good

The nasal passages at the front of my nose are narrow, so many people have never been able to breath well through their nose.   Do you wake up with a dry mouth from mouth-breathing all night?  If so, nasal strips may help you and are worth a try.

The Nasal Strip adheres to the outside of the nostrils to help widen them, thus allowing better air passage.

Nasal strips are a proven product when it comes to opening nasal passages.  Will this cure your snoring?  It might.  It is a very non-invasive product, and is worth trying.

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NOZOVENT (about $15 to $20 for 2)          Very Good to Excellent

Nozovent is a type of springy nasal strip, except it is inserted just inside the hose.  During sleep, the soft tissues and muscles of the mouth and throat relax, narrowing the breathing airways. The gentle springboard action of Nozovent sufficently opens the nasal passage to reduce the pressure on the vibrating soft tissues at the entrance of the respiratory system. This provides snoring relief.

Nozovent was created by a Swedish physicial and is clinically proven.

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SNORECLIPSE (abut $11)    Good to Very Good

Snoreclipse contains rare earth magnets that were specially designed to apply a constant, comfortable pressure on the septum.      This is also a clip inserted into the nose (like a nose ring, it fits one side in each nostril with the actual ring outside the nose at the b

Snorers have several solutions available to them to help eliminate snoring. A search for products will turn up some interesting finds, such as a pillow to stop snoring. The special anti snoring pillow has been around for many years and all of the makers use the same principle to help reduce or stop snoring problems.

The pillow to stop snoring prevents the snorer from rolling onto his back (snoring tends to  be louder and stronger when a person sleeps on his  back).   Sleeping  on the side keeps breathing passages  freer  and this, generally,  prevents  snoring.

Out of the many reasons that a person is snoring, one can be due to the position on which they are sleeping. In order to find out the exact reason for your snoring while sleeping, you need to consult a doctor. The snoring condition can exist due to some major problems in your body too.  The pillow to stop snoring is design to keep your body aligned in the correct sleeping position to reduce snoring.

There are many reasons why people snore. One of the main reasons is because their air passage may have an obstruction causing them to cease breathing while they sleep. When this happens, the air is forcibly pushed out through the air passage and the outcome of that is a very loud snoring sound. Others who sleep around a snoring individual will sometimes notice some moments of silence. The pillow to stop may be useful, but usually the silence indicates a serious condition and should be examined by a doctor as soon as possible.

If you have other problems, there are additional techniques to help you stop snoring. It may be as simple as using a pillow to help you stop snoring. You can also find products designed to enlarge your nasal passages, such as snore strips that go on the outside of your nose before you go to sleep.

Some products are actually used in the mouth, the mouth also being a source of snoring. Softer than normal palate tissues can vibrate and cause the snoring while sleeping. The dental device changes the way the mouth is closed when the wearer is asleep to make sure the vibration will not occur. There are also surgeries available to correct the issue and eliminate the snoring.

Try to find out how and why you snore first and then try a widely available product to help you stop snoring. A pillow to stop snoring may be an easy solution to what can become a huge problem unless take steps to stop the snoring.

In addition to products for the nose and mouth, there are other products designed to help you stop snoring.   Some of them are pretty unique, and they are certainly worth looking at.   Keep an open mind.   Some of these have been very successful!

SLEEP ASSISTANTS (range $50 to $95)

Sleep Assistants.  These items vary somewhat in design, depending upon the brand.  SAs  are specifically  designed for individuals with insomnia, but have helped many  snorers.    Particularly  if your  snoring comes from exhaustion or fitful sleep due to stress.

Most sleeping assistant models sit on the bedstand and guide you in a pre-sleep relaxation session.  They do this by  helping you  adjust your breathing rhythm to a natural pattern.

The sleep assistant we like (the Nightwave brand)  projects a soft blue light.   The soft luminance of the light in a dark room slowly rises and falls.   You lie with eyes open and synchronize your breathing with the blue wave.  The wave becomes slower and slower, and after a short time, you roll over and fall asleep.   Pretty neat, huh?

This process may sound silly to the inexperienced, but if you have ever taken any relaxation classes, you know how truly beneficial it is to practice relaxing exercises prior to sleep.   Sleeping assistants won’t cure a deviated septum, but if your snoring is caused by fitful sleep due to stress and worry, and we all tend to be a jagged bundle of nerves,  this might be just the ticket.   We love these things.

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SNORE STOPPERS (about $40 to $100)    Very Good

These devices look like wrist watches, but are designed to train you to stop snoring!   Most are similar in design, and work off a formula similar to this:   A tiny microphone detects the sound of snoring and emits a short pulsing sensation that causes you to change position without waking up.   This  stops the snore.

Snore Stopper generally have varying  intensity levels (some people need a bigger “nudge” than others).   The theory is that, eventually, your body will train itself to sleep in the positions that do not trigger an impulse.      Additional electrode pads (gosh, that sounds terrible), may be purchased.   But don’t worry, folks, this is not like the shock Rover  gets with his doggie collar.  It is painless.

If you only snore while sleeping on your back, then this can be a very effective cure.   It is the same principle as sewing a golf ball in the back of your pajama tops (but much more convenient).  The idea is to make it uncomfortable to sleep on your back.

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BIO FEEDBACK MACHINES (range:  75 to  $175)   Very Good

We are getting into a whole different subject here, but it is worth bring up.  The biofeedback system works for the same reasons the sleep assistants work, but in a different way.  Stress can cause fitful sleep.  The problem is many people don’t know they are stressed.  One way stress can be detected is in breathing.  The biofeedback machine detects stressful breathing patterns (among its many functions) and ” feeds back” this information back to you.    In essence, you teach yourself  to relax by  being reminded when you are not relaxed.

This is way over simplified, and we don’t really classify biofeedback machines as anti-snoring.   HOWEVER (and there is always a however in life!) if stress is your problem, the biofeedback machine may very well help you.

Here’s a recommendation:  Try learning to relax with a sleep assistant.   If it works for you, you may very well want to check into a bio feedback system to help eliminate stress in other areas of your daily living.

Some people think you should be able to control your snoring.   They think that the snorer should make a conscious effort, or use will power, or not be weak, or be a man,  or suck it up, or belly up to the bar (belly up to the bar?),  or whatever, and just stop snoring.

The thing is, people who snore don’t know they’re snoring.   Of if they do, they become aware of it as they are waking up.  So telling a person to just will his snoring away is kind of like someone willing their hair not to grow (no offense to those of you that are hair impaired), or their eyes not to water, or their bladder not to …. well, you get it.

On this blog we discuss many  causes for snoring, and, hopefully, many ways to stop snoring naturally.   However the subject of sleep apnea keeps popping up.     A physician can (and should) diagnose sleep apnea, and then proper medical treatment should be implemented.

Simply put, a person with sleep apnea will, when sleeping, stop breathing for intervals of ten seconds or longer.  Then, with the body out of breath, the apnea sufferer gasps for air.  —–  Have you ever held your breath and counted to ten to get rid of the hiccups?  Try exhaling and then holding your breath and counting to ten.  When you finally breathe, your breathing does not return normally.  Oh, no, no, no.  You gasp and gulp and snort big time! —–  So does the apnea victim.  When his breathing jump starts, its with gasps and gulps and snorts   —-  only to return to a snore until the next apnea or period of non breathing.

Want to know what is really sad about this?  If you ask the spouse of a sleep apnea sufferer, they’ll  tell you the snoring is almost a welcome relief,  because it is so scary when their loved one stops breathing!

Treatment involves clearing the breathing passageways and then forcing air through them, usually with a machine that is much like a ventilator.  This machine is called a CPAP (see glossary), and  requires the user to wear a breathing mask (much like that mask that pops down on your airplane when you are about to crash).    The air is pumped through a hose up into the mask, forcing the patient to breath, etc. etc.

Since this makes breathing pretty much effortless,  the periods of not breathing, ( hopefully)  go away.  And the resulting gasps, snorts and churtles, and the snoring that follows,  go away, too.

Besides the medical complications, a person with sleep apnea is constantly tired, even exhausted.  Driving while in this condition is as dangerous as drunk driving.  And when the body is continually denied sleep, it will react by demanding sleep no matter the time of day.  This creates the drowsiness that slows reflexes, both physically and mentally.

If you believe you  have sleep apnea, you should be diagnosed and treated by a physician.    That is the proper way to stop snoring with this ailment.

Snoring is no laughing matter.  Well, most of the time.   The thing is, we’ve been having such serious conversations here, isn’t  it time to lighten things up a bit?  Sure it is.  And if you can’t laugh at yourself, who will laugh at you?

Wait a minute.  That’s not how it goes.  Well, I guess what I mean to say is, let’s take a funny look at ourselves:

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Bob was having trouble getting to sleep at night.    He went to see his doctor, who prescribed some extra strong sleeping pills.    Sunday night Bob took the pills,  slept well,  and was awake before he heard the alarm

He took his time getting dressed, eating breakfast and driving to the office.   He had never felt so refreshed and alive.

When he strolled into the office his boss was waiting for him.

“My snoring didn’t keep me awake last night,”  he told his boss.   “I slept great and didn’t have any trouble getting up this morning.”

“That’s great,” roared his boss.  “But where were you on Monday and Tuesday?”

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Four retired deputy sheriffs, Daryl, Earl, Cecil and Bubba,  went to a retreat in the mountains. To save money, they decided to sleep two to a room.

No one wanted to room with Daryl because he snored so badly. They all decided it wasn’t fair if just one of them had to room with him the whole time, so they compromised and voted to take turns. A different deputy would bunk with Daryl each of the three nights they were scheduled at the retreat.

The first deputy assigned to sleep with Daryl was Earl. Earl came to breakfast the next morning with with his hair a mess and his eyes all bloodshot. Earl looked like he had been in a war. The other deputies said, “Earl — you look terrible! what happened?”

Earl replied, “Daryl snored like a freight train. I’m telling you, I would never have believed anyone could be that loud if I hadn’t heard it myself. There was absolutely no way I could sleep. I just sat up in bed and watched him all night.”

The next night it was Cecil’s turn. In the morning it was the same thing —- Cecil looked a fright. His hair standing up and his eyes all blood-shot. He was not only bleary eyed, he was barely cognizant of his surroundings. They knew Cecil had gone sleepless, but had to ask anyway: “Cecil! Was it that bad?You look awful!”

Cecil said, “You’d look awful, too, if you had to try to sleep in the same room as 747! Daryl shakes the roof! I had no idea anyone could snore so loud! There was absolutely no way I could sleep with that racket! Sometimes it got so bad it frightened me! I just sat and played solitare all night and watched him snore.”

The third night it was Bubba’s turn. Bubba was a big burly ex-football player; a real man’s man. The next morning Bubba came to breakfast bright eyed and bushy-tailed. “Morning, fellahs” he said. “Looks like a beautiful day.”

The other two deputies just sat there dumbfounded.

A few minutes later Daryl came down to breakfast. He was bleary eyed, his hair was a mess and he looked a fright. Earl and Cecil puzzled over this and finally had to ask: “Daryl, didn’t you get any sleep last night?”

“Hell, no!” Daryl shot back. Just as I climbed into bed, Bubba came over and tucked me in and gave me a big good night kiss right on the lips. Man, I just sat there wide awake all night and watched HIM sleep like a baby!”

Good Night. I hope you get some sleep!