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Everyone is prone to snoring from time to time. Even your mate who prides themselves as the most graceful and elegant in the crew is susceptible to letting out the occasional mid-sleep snort, thus defying the idea that they are impervious to this perfectly normal function. 

However, if your problem is a little more on the incessant side, it could indicate a sleep disorder or underlying medical condition. With this in mind, you may want to look out for the best snoring treatments Melbourne has available, to ensure that this disruptive nuisance is left in the past. 

In this piece, we will look into the phenomenon and a few ways in which you can make it subside: 

How does it happen 

The issue occurs when air is unable to pass freely through the throat and nose while you sleep, causing the surrounding tissues to vibrate which then goes on to produce that sound. Many people who snore typically have too much nasal and throat tissue or “floppy” tissue that is susceptible to vibrating. Furthermore, if your tongue is awkwardly positioned then this can also obstruct the breathing passage. 

11 ways to fix the problem 

But don’t fear! As you may not be consigned to experience this irritating issue for your whole life, as there are numerous in which it can be remedied or, at least, marginally disrupted. 

They include: 

  1. Elevate your head: To a degree of four inches, as this can encourage the jaw and tongue to move forward whilst easing the breathing. You can even buy specific pillows that elevate your head in such a way.

  2. Try nCPAP: Nasal continuous positive airway pressure, or “nCPAP”, is a dental treatment that uses a machine to increase the amount of air pressure in the upper airway thus relieving symptoms.

  3. Change positions: Try sleeping on your side instead of on your back, as this can alleviate some of the pressure on your airways.

  4. Mouthpieces: There are anti snoring mouthpieces that are specially-designed to alleviate some of the symptoms of this annoying problem.

  5. Clear your nasal passage: If you clear your nasal passage, it is more likely that air will be able to flow freely. Rinsing your sinuses with saline before bed can be a good idea if you have a stuffy nose.

  6. Moisture: Try to eliminate air moisture as dry air can be problematic for your nose’s membranes and exacerbate the issue (a humidifier can help reduce air moisture).

  7. Weight: Losing weight can help reduce fatty tissue that could be adding pressure on your airways.

  8. Avoid the bad stuff: Like alcohol, sedatives and sleeping pills because they relax your throat muscles and, consequently, impact your breathing.

  9. Eating: It’s best not to overeat before bedtime as this can make snoring worse - this is especially so with dairy and products like soy milk.

  10. Exercise: There are numerous exercises that will strengthen your throat muscles and, in turn, potentially reduce snoring. What’s more, there are numerous specific exercises that can potentially reduce the effects of this issue.

  11. Quit smoking: Of course, quitting smoking has many positives, one of which is the way to possibly help you reduce snoring! Smoking irritates the nose and throat, which in turn can cause this nightly problem. If your partner is sick of your smoking and this other annoying issue, maybe it’s time you took the giant leap towards quitting this troublesome habit!