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How to Prevent Snoring and Effectively Stop It While Sleeping: Tips and Remedies

Published on

JAN 23

2025

Table of contents

1. Introduction

2. Why Do We Snore?

3. How to Stop Snoring While Sleeping: Practical Tips

4. Advanced Remedies to Stop Snoring Immediately

5. How to Not Snore: Long-Term Strategies

6. When to Seek Help and How a TMJ Specialist Can Help

7. Conclusion

Introduction

Snoring can disrupt your sleep, strain relationships, and even be a warning sign of underlying health issues like obstructive sleep apnea (OSA). As a TMJ specialist and sleep doctor, I often encounter patients asking, “How to prevent snoring?” or “How to stop someone snoring immediately?” Let’s explore the causes of snoring and simple remedies that work.

Snoring could be the first symptom of an impending cardiac attack. It can be habitual or pathological. Only a polysomnography (sleep study) can help us differentiate.

Why Do We Snore?

Snoring happens when airflow is partially blocked either in the nose or in the throat while sleeping, causing vibrations between the tongue falling backwards and the uvula (small tongue hanging behind your palate) in the throat. This can be due to:

Nasal Congestion: Allergies, colds, or a deviated septum can narrow nasal passages.
Sleeping Position: Sleeping on your back can cause the tongue to block your airway.
Weight Issues: Excess neck fat compresses the airway, worsening snoring.
Alcohol or Sedatives: These relax throat muscles, making snoring more likely.
TMJ Dysfunction: Jaw alignment problems can impact airway positioning.

Understanding the cause is key to finding the right solution for how to fix snoring effectively.

How to Stop Snoring While Sleeping: Practical Tips

Here’s how you can tackle the pain:

1. Change Sleeping Positions

Sleeping on your side can prevent the tongue from falling back into the throat.

2. Use Nose Strips for Snoring Relief

Over-the-counter nasal strips can open your nasal passages, improving airflow and reducing snoring. For those with persistent nasal issues, saline rinses or decongestants may help.

3. Maintain a Healthy Weight

Extra weight around the neck narrows your airway, making it harder to breathe. Losing even a small amount of weight can significantly reduce snoring. BMI less than 25 is ideal.

4. Avoid Alcohol and Sedatives Before Bed

These substances relax the muscles in your throat, increasing the likelihood of airway obstruction. Aim to avoid them at least 3-4 hours before sleeping.

5. Invest in a Supportive Pillow

A pillow that aligns your head and neck properly can minimize snoring. Some pillows are specifically designed to reduce snoring by keeping your airway open.

Advanced Remedies to Stop Snoring Immediately

Oral Appliances for TMJ Dysfunction

Custom-made oral appliances that are measured precisely with EMGs (facial and cervical muscle tonicity quantification) can help by repositioning the jaw to keep the airway open. They are especially effective for people dealing with TMJ issues and sleep apnea.

Myofunctional Therapy

This involves exercises that strengthen the tongue and throat muscles, reducing the risk of airway collapse.

CPAP Machines

For those with OSA with high AHI values, Continuous Positive Airway Pressure (CPAP) therapy delivers a steady stream of air to keep the airway open during sleep.

Surgical Solutions

In severe cases, surgical interventions like nasal surgery or uvulopalatopharyngoplasty (UPPP) may be necessary to remove obstructions.

How to Not Snore: Long-Term Strategies

Practice Good Sleep Hygiene: Stick to a consistent sleep schedule, avoid heavy meals before bed, and ensure your bedroom is quiet and dark.
Address TMJ Problems: A misaligned jaw can lead to snoring. Consulting a TMJ specialist can help correct this, improving both snoring and sleep quality.
Monitor Your Symptoms: If snoring is accompanied by gasping, choking, or daytime fatigue, consult a sleep doctor to rule out sleep apnea.

When to Seek Help and How a TMJ Specialist Can Help

Snoring and TMJ issues are often interconnected. Misalignment of the jaw can restrict the airway, leading to snoring and poor-quality sleep. A thorough evaluation by a TMJ specialist can help identify and treat underlying jaw problems, improving both snoring and overall sleep health. If you’ve tried these remedies and still wonder how to stop snoring while sleeping or experience symptoms like morning headaches, poor concentration, or excessive daytime sleepiness, it’s time to consult The Right Bite Sleep & TMJ Pain Care specialists.

Conclusion

Snoring doesn’t have to control your nights—or your relationships. By understanding the underlying causes and applying the right remedies, such as nasal strips, weight management, or oral appliances, you can achieve better sleep.

If you’re ready to learn more about how to prevent snoring and regain restful nights, don’t hesitate to reach out to a TMJ and sleep specialist. Together, we can create a plan tailored to your needs and help you—and those around you—enjoy peaceful sleep again.

To treat the most complex of TMJ problems, contact us at TMJ India and get your appointment with our TMJ experts today!

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