Section 4: Anti Snoring Tips

As noted previously, there is a range of proven and effective anti snoring methods that don’t involve surgery of any kind.  This is welcome news to those who wish to seek a non-surgical alternative for any number of reasons, including:

• the high cost of anti snoring surgery

• the vulnerability to post-surgery complications

• potential post-surgery side effects (noted in Section 3)

• potential medication requirements that can have additional side effects

• potential masking of other problems, of which snoring was a symptom, not a cause

In this section, we’ll look at key categories of non-surgical anti snoring options.  These categories are:

• Drug Therapies

• Devices

• Appliances

• Lifestyle Changes: Diet

• Lifestyle Changes: Exercise

• Sleeping Positions

• Alternative Therapies

While any of these treatments may be effective, and possibly more than one (since some of them are closely related), it’s critically important that you monitor your snoring to ensure that you are making measurable progress towards your (or your partners!) anti snoring goals. 

In other words: some of these non-surgical treatments might work better for you than others; and it’s important that you carefully investigate your options fully in order to find the anti snoring solution that works best for you.

Drug Therapies

For many people, medically prescribed anti snoring pharmaceuticals and drugs provide some relief from snoring, and snoring-related complications. 

Essentially, these anti snoring drugs endeavor to achieve three things:

• open the nasal passage

• stimulate respiration

• prevent the deep occurrence of Rapid Eye Movement (R.E.M.) sleep

As you can well imagine, there are some pretty significant concerns that come to mind when looking at #3 on that list; after all, R.E.M. sleep is vital to the body’s restorative process, and people who are chronically unable to achieve the R.E.M. state during sleep often experience an array of health problems, including emotional and psychological dysfunctions.

However, some anti snoring drugs do try to limit the depths to which a snorer can enter the R.E.M. phase of sleep, thereby alleviating some of the deep, over-relaxation that occurs in the body; particularly in the throat area. 

Recall that one of the reasons alcohol and sedatives promote and/or enhance snoring is because they over-relax the body (i.e. the body becomes relaxed beyond its optimal level; the last time you tried to wake up a drunk person should remind you of this basic fact of human biology).  In the same way, some anti snoring medications, to some degree, aim to prevent deep, deep R.E.M. sleep. 

Some anti snoring drugs are available over-the-counter; in particular, those designed to un-clog nasal passageways.  These are typically designed for people suffering from a cold or flu, but some snorers find relief from using these decongestants and antihistamines. 

It’s also worth mentioning anti snoring saline sprays, which are not drugs at all (it’s just salt water), but are often included in this category because they’re often found at drug stores.  Saline sprays help keep the mucus membranes moist, and thus cut down on vibration by keeping the airway open and unclogged. 

Devices

Anti snoring devices range from the very simple, to the somewhat complex.  The majority of devices are available in drug stores or through direct mail (postal or Internet/e-commerce).  The most common and effective devices are described below.

• The “Sandler” Pillow™

A popular non-surgical anti snoring device used to alleviate snoring is called The Sandler pillow (named after its inventor).  This pillow, by design, compels the sleeper to sleep on his/her side.  Since sleeping on the side generally closes the mouth, this can prevent some kinds of mild snoring from occurring (the vibration is still there, but the snoring does not escape the mouth).

• The Snore Ball

Invented in the early 20th century, the snore ball has undergone a series of advancements, and modern versions are available today.  Snore balls are the anti snoring devices that the snorer puts on their back while sleeping (i.e. putting it in a pouch on the back of their pajamas).  When these people move to sleep on their back – and thus generally open their mouths while the sleep and emit loud snoring – the snore ball gives them a wake up call of discomfort.

As you can easily imagine, the snore ball is not the most painless of anti snoring options; yet for some people, it’s all they need; particularly for those who don’t toss and turn a lot during sleep, and simply need a bit of a nudge to return back to a side-sleeping position. 

Some people actually construct their own snore balls out of tennis balls, golf balls, baseballs, or anything that can reasonably fit into a pajama pocket. 
Over time, many people who use snore balls find that they habitually sleep on their side, and hence, the snore ball becomes redundant and can be saved for the next snorer in the family!

• Sleep Position Monitor

These interesting electronic anti snoring devices aren’t quite as painful as sleep balls can be, but they endeavor to achieve the same goal.  A beeping noise begins to emit whenever a snorer shifts to where they are sleeping on their back (and hence the mouth typically opens and more/louder snoring occurs).

Of course, this beeping can be rather annoying to those in the home that aren’t snoring.  However, just like snore balls, sleep position monitors are meant to create new habits, and can be removed once a snorer habitually begins to sleep on their side.

• Nasal Strips

Nasal strips, which are used to widen the nasal valve and thus open up the airway to the throat and lungs, are extremely popular anti snoring remedies.  These strips are made (usually) of plastic, adhere to the nose, and are worn throughout the night.  Some people may notice that football players, hockey players, and basketball players wear nasal strips while performing their sport, in order to keep the airway open and promote maximum respiration efficiency.

Anti snoring nasal strips are available without a prescription, are applied topically and thus have no internal impact (i.e. they are not medicated), and can be cost effective when purchased in bulk. 

Some non-snorers have actually begun using anti snoring nasal strips after their snoring partners found relief through them; generally speaking, they can help promote better airflow and are often recommended by doctors for patients looking for more restful sleep and/or better respiration efficiency. (More oxygen intake, more carbon dioxide expulsion).

• Nasal Dilators

Nasal dilators are most often made of plastic or stainless steel coil, and are inserted into the nostrils during sleep.  The impact of these anti snoring dilators is that they help keep the airway open (similar to nasal strips), and thus cut down on vibration that leads to snoring.

• Throat Sprays

Anti snoring Throat Sprays work somewhat like saline sprays, yet instead of salt water, they deliver natural lubricating oils to the back of the throat.  This can dramatically reduce the amount of vibrations that occur in the trachea during sleep, and thus effectively diminish (if not outright end) snoring. 

Similar to nasal strips, anti snoring throat sprays are fairly low cost, mobile, and can be purchased in bulk.  It should also be noted that throat sprays, if used too frequently, can actually cause throat irritation.  This can ironically lead to more snoring! 

As such, users to ensure that the follow the recommended daily dose, and resist exceeding them without approval of a medical professional (or perhaps, upon a doctors recommendation, upgrading to a more potent throat spray).

• Snore Stopper™

A rather effective non-surgical anti snoring device that has a lot of people buzzing is called the Snore Stopper.  There are a few variations of this device:

• it can be worn around the arm, and provides a little jab of electricity (feels like a small pinch) when the sound of snoring is sensed

• It can be worn around the wrist instead of the arm (but the same pinch is there!)

• It can be used to stimulate tongue muscles, which forces them to contract; and ultimately, to open up the airway (at least a little).

Ongoing studies on the effectiveness of electronic stimulators are further verifying their effectiveness and suitability for all snorers. 

Appliances

Anti snoring appliances are mechanisms that are worn inside the mouth and either work on the jaw, the tongue, the palates, or in some cases, all three. The most popular and effective are noted below.

• Oral Appliances

A number of anti snoring oral appliances (brand names include The Silencer™ and the Equalizer™) are designed by medical professionals (including dentists) are available on the market, and are currently being used with success by millions of people around the world.

Oral appliances, which act either on the tongue or the jaw, are crafted to achieve a few main anti-snoring goals:

• Keep the mouth shut, and thus prevent the emission of the snoring sound (due to vibration in the trachea)

• Push the jaw slightly forward, thus preventing the tongue from falling backwards during deep sleep and thus obstructing the airway.

• Enlarge the airway itself and enable a smoother inhale/exhale, thus reducing vibration

Some anti snoring oral appliances are available over-the-counter in drug and health stores, but for serious snorers, a custom-fitted appliance is usually required (usually by a dentist). 

Generally, anti snoring oral appliances are most often sought out by those for whom other solutions don’t work; such as devices (listed above), or some non-prescription/not-medicated remedies, such as saline solution.  Snorers who opt for appliances, in consultation with their dentist, may decide to wear one throughout the night, or just for small periods of time during sleep.

• Tongue Retraining Appliances

Tongue retraining anti snoring appliances (sometimes called Tongue Retraining Devices, or TRDs), were developed in the early 1980s and designed to move the tongue forward, and thus alleviate any obstruction to the airway. 

These anti snoring appliances use suction power to literally hold the tongue away from the airflow for several hours; thus preventing the tongue from casually returning to its trained position, which is blocking the airway.

Tongue retraining anti snoring appliances are used by snorers who simply can’t (or won’t!) sleep on their side (a sleep position in which the mouth stays generally closed).  They are arguably not the most comfortable things to sleep with, but they can prove to be quite effective.

• Mandibular Advancement Appliances (MAAs)

Also called “Mandibular Advancement Splints”, MAAs are very popular anti snoring appliances.  These appliances look like traditional athletic mouth guards, and are used to keep the jaw in place and prevent it from falling back during sleep, and thus blocking the airway. 

Different models of MAAs are available (most of them are made of acrylic), and they usually require custom construction by a qualified dental professional.  As such, MAAs can be a bit on the pricey side (as compared to some other non-surgical anti snoring solutions we’re looking at in this book). 

However, when one factors in the hidden costs of snoring, including the emotional and psychological pain that it can cause an entire family, then the investment seems rather sound to a number of people!

• Thronton Adjustable Positioners (TAPs)

Created by Dr. Keith Thornton in the mid 1990s, TAPs are considered to be on the higher end of the anti snoring appliance spectrum, especially since some adjustments can be made by the actual snorer, and the material can be made of titanium.  The Silencer™ is a popular brand name for a TAP that is receiving some positive feedback.

TAPs, similar to MAAs (discussed above), push the lower jaw forward and thus keep the tongue from blocking the airway to the lungs (and subsequently preventing noise-causing vibration).

• Palate Lifters

An interesting anti snoring appliance that is generating some attention are palate lifters, which are sometimes called lip shields and lip lifters.  These appliances expand the palate, and thus reduce vibration in the airway. 

Some opinion suggests that there is of yet a lack of clinical evidence to determine the efficacy and suitability of palate lifters. 

However, this doesn’t mean that it’s not a potentially safe and effective solution.  As more research is done, and more snorers work with their doctor and/or dentist to access this potential solution, more quality information will become available upon which to make a decision.   

• Continuous Positive Airway Pressure (CPAP)

CPAP is the most popular anti snoring device for people suffering from Sleep Apnea (described earlier in this book).  Created in the 1980s, CPAP looks a bit like an oxygen mask, and helps maintain a free flowing respiration.  Individuals who have gone to sleep clinics to treat Sleep Apnea will certainly be familiar with this apparatus.

CPAP’s come in a range of sizes, and (not unlike laptop computers); some are easier to carry around than others.  However, as you can guess the lighter and more modern the CPAP, the higher the price tag.  Some people, too, are a bit reluctant to wear this kind of anti snoring appliance (which looks rather intimidating to some) while they sleep.

CPAP’s also help control blood pressure during sleep, which is a very valuable benefit (on top of the ceasing or reduction of snoring).  For enhanced effectiveness, CPAP’s can sometimes be used in conjunction with other anti snoring methods noted in this book, such as throat sprays, nasal strips, and humidifiers.

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