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Tips To Decrease Snoring

Last updated Nov. 18, 2018

Snoring is the sound of vibration caused by the respiratory structures due to obstructed air movement during breathing, while a person is asleep. In some cases, the sound may be mild, but in other cases, it can be loud and irritating to the listener.


Snoring is the sound of vibration caused by the respiratory structures due to obstructed air movement during breathing, while a person is asleep. In some cases, the sound may be mild, but in other cases, it can be loud and irritating to the listener. Snoring while sleeping may a preliminary sign, or first alarm, of obstructive sleep apnea (OSA). Snoring might also be an outcome of sleep deprivation.

Almost all treatments and tips that are produced to reduce snoring revolve around clearing the blockage that has occurred in the breathing passage. Thus, the snorers are advised to:

  • Stop smoking (as smoking weakens and clogs the throat)
  • Lose weight by exercising, if they are overweight or obese (to prevent fat from pressing against the throat)
  • Sleep on their sides (in order to prevent the tongue from obstructing the throat) 
  • Avoiding intake of alcohol before going to bed

All these measures treat and cure snoring to a great extent in many individuals. A number of other options are also available to keep the mouth open or tongue positioned properly, while one is asleep. These include the use of:

  • Nasal strips or nose clips
  • Nasal sprays
  • Oral appliances
  • Anti-snore clothing and pillows
  • Continuous positive airway pressure (CPAP): It is a pump that is a connected to a mask and has to be worn at night in order to keep the airways open. There are other types of masks too.

In some cases, surgeries can be helpful and may be used to take care of snoring. Radiofrequency ablation (RFA) is a surgical treatment used to treat snoring. In this treatment radio frequency energy and heat (between 77 to 85 degree Celsius) is applied to soft tissue present at the back of the throat, such as soft palate and uvula, causing a scar to the tissue beneath the skin. The treated area on healing gets stiff. This procedure requires a few treatment sessions. RFA has been found effective in reducing the severity of snoring as has been discussed by Ruthann Ritcher in a Stanford Report in 1998.

Some alternative remedies:

Playing didgeridoo might sound strange, but studies show that learning to play didgeridoo (a native Australian wind instrument) has the ability of strengthening the soft palate and throat, thereby reducing snoring incidences. A study conducted at the University of Zurich in Switzerland has shown that how the participants who played this particular instrument slept better and complained less as compared to participants who did not. 

Snoring is condition that can either be cured or treated in an effective manner. Several treatment methods and remedies are available to help the snorers.

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Reviewed and Approved by a member of the DoveMed Editorial Board
First uploaded: Nov. 18, 2018
Last updated: Nov. 18, 2018