Noisy breathing otherwise known as snoring is detrimental to your health. It not only causes problems in your relationships but can increase the negative effects on a person’s health.

Snoring  is related to a host of health problems from depression to heart diseases warns sleep expert Karl Doghramji medical director at the Sleep Center at Thomas Jefferson University in Philadelphia.

Snoring can also cause arrhythmias, gastroesophageal reflux disease, mental health issues, injury, Nocturia, headaches, fetal complications, and weight gain. If you snore, then you should do what is necessary to treat it so that you can decrease the likelihood of experiencing these health disorders.

How To Stop Snoring 

Research says that persons who slept in a supine position had the highest rate of snoring. The researchers noted that they’d got evidence to the theory that most of the snorers without sleep apnea are supine-dependent that means they love to sleep on their backs.

When you lye on your back it makes the base of your tongue and soft palate collapse to the end of your throat. This action causes a vibrating sound while you sleep, but sleeping on your sides can prevent this snoring sound. Sleep experts advise you to use a full-length body pillow as an easy fix. This full-length pillow helps you to maintain the same position while sleeping on your side while providing support and comfort. .

Another method to  prevent you from sleeping on your back is to tape a tennis ball onto he back of your shirt.

You can also incline your upper body while laying on your back by using an adjustable bed or a bed wedge.  This position helps to reduce the effect of gravity on the soft tissues of your throat.

Thirdly use a cervical pillow with an insert for your head along with a cervical ridge that helps to maintain your neck’s natural curve. This process keeps your neck and head in a neutral position and limites forward bending of the next which will help keep your airway open.


You may need surgery to correct a physical problem that causes you to snore. The various surgical options are discussed below.

Tonsillectomy and adenoidectomy

Enlarged adenoids and tonsils cause snoring and sleep disruption. The tonsils are clusters of lymphoid tissue at the back of your throat while the adenoids are a mound of tissue at the back of your nose. Removing of tonsils or adenoids may give an excellent resolution to snoring.


It’s a surgical treatment to reduce snoring also called a radio frequency tissue reduction. This procedure reduces snoring by removing or stiffening the tissues of your soft palate and uvula. This process creates a shallow radio frequency energy to produce a burn area under the lining of your soft palate tissue. Eventually, your body reabsorbs and gets rid off these burn areas naturally. This process shrinks the volume and stiffens the remaining tissue which significantly reduces snoring.

Upper airway stimulator

A device called Inspire that has a small pulse generator is placed under the skin of your upper chest. It contains a wire that leads to lungs which recognizes your natural breathing pattern. A second wire which goes to the neck gives mild stimulation to nerves which control your airway muscles. This process keeps the muscles open. The doctor, as well as the user, can operate the device with the help of an external remote.

Palate surgery

This procedure is mainly used to treat sleep apnea where the surgeon removes specific tissues of your soft palate that obstructs your breathing. The method involves tissue removal and re positioning to increase the size of the airway without affecting the actions such as breathing, speaking, and swallowing.


As a general rule avoid being overweight and drinking alcohol before bedtime. If you gain weight around your neck, it’ll constrict the internal diameter of your throat which causes it to collapse during sleeping resulting in snoring. Alcohol reduces the resting tone of muscles in the back of your throat, so you’re more likely to snore. If you drink alcohol four to five hours before sleeping, it makes your snoring even worse.

Diet plays a vital role in reducing your problem of snoring. Some of the best foods to reduce snoring are soy milk, tea, honey, turmeric, fish, and onions. These foods soothe your nasal passages and reduce snoring.

Secretions in your nose and soft palate becomes sticky when you are dehydrated. This action results in heavier snoring. So staying well hydrated can help you to sleep peacefully. Experts say that women require about eleven cups of water and men sixteen cups from all drinks and food to stay hydrated.

Snoring Mouthpiece

Also known as the mandibular advancement device the snoring mouthpiece prevents the base of your tongue from falling back into the throat when you sleep flat on your back. It positions your lower jaw forward to open your airway. This action causes the base of your tongue to move forward and therefore increasing the opening for which air can travel.

Most anti-snoring mouthpieces are made by a dentist and can cost from $800 to $1500.  But some of the best anti-snoring devices such as Vitalsleep use the same method of mandibular jaw advancement that medical professionals use.. Moreover, it contains a patented Accu-Adjust system that allows you to fit the mouthpiece to treat the severity of your snoring.  It gives similar results just like a custom dentist made device at a much lower cost.

Buy it here: Vital Sleep Mouth Piece

Take away

Snoring causes interruptions in breathing, frequent waking from sleep, a strain on your heart, light sleeping, and a miserable night’s sleep. All these may affect your overall performance and your health. Follow the simple remedies we have discussed and consult your doctor if you need any surgical intervention.