How to Prevent Snoring and Restore Bedroom Peace

Hopefully after reading this article you would no longer ignore snoring as one of the unsolvable problems of life (though noisy) and find ways how to prevent snoring. It is important because other than disturbing bedroom harmony and causing inter-personal problems, untreated snoring could make you vulnerable to a host of health conditions, many of which have serious health implications:


– Problems with concentration
– High  blood pressure
– Increased risk of heart failure and stroke
– Increased risk of behavior problems, such as attention-      deficit/hyperactivity disorder (ADHD), in children with  obstructive sleep apnea
– Elevated risk of getting involved in road accidents due to –  daytime lethargy and fatigue caused by insufficient sleep.
– Daytime dysfunction as well as cardiovascular disease 

Before knowing how to prevent snoring, know why you snore: 

Snoring solutions are as varied as the reasons why people snore. It could be linked to controllable factors like poor lifestyle choices (alcohol consumption, etc), wrong sleeping position, obesity etc or the reasons could be more complex including anatomical and functional abnormalities. The simplest reason for snoring could be advancing age, during which the throat muscles, through natural course of events become weak and flaccid, thus vulnerable to collapse during sleep.

The most appropriate snoring solution can be found only when you focus on the precise cause of snoring.

The best way to know the causes and the severity of snoring is to go for a series of diagnostic tests including physical examination, imaging tests like X-Ray, CT scan and MRI and polysomnography or overnight sleep study.

How to prevent snoring: consider the severity of your condition 

One of the first steps recommended by doctors to treat mild to moderate snoring is to lose weight and avoid alcohol consumption. Obesity also means accumulating extra fat in the muscles responsible for breathing – throat and tongue. This excess fat blocks normal airflow during sleep and obstructs normal breathing. Alcohol usually over-relaxes the breathing muscles which then collapse and vibrate.

While learning how to prevent snoring, you must understand the relevance of using oral appliances to stop snoring. There are essentially two types of oral appliances: the tongue retaining appliances and mandibular repositioning appliances.

Mandibular repositioning involves advancing the lower jaw and retaining the protruded position during sleep. This keeps the airways open by indirectly pulling the tongue forward. Such appliances also hold the lower jaw and other structures to prevent the mouth from opening during sleep.

If snoring is accompanied by frequent pauses in breathing or gasps and choking, the doctor is likely to recommend Continuous positive airway pressure (CPAP) therapy. This therapy works by providing artificial ventilation by supplying premeasured pressurized air on a continuous basis to keep the airways open.

If problem related to soft palate is the cause of snoring, the Pillar procedure could be the remedy. By inserting braided strands of polyester filament in soft palate, it is stiffened and this prevents snoring.

Snoring caused by anatomical defects needs surgery. Uvulopalatopharyngoplasty (UPPP), laser-assisted uvulopalatoplasty (LAUP), Radiofrequency tissue ablation (somnoplasty) are some of the popular snoring surgeries.

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