Snoring is a common problem. It affects around 40 percent of adult men and 24 percent of adult women. Although it’s easy to make jokes about snoring, when you or your significant other are cursed with the problem it’s no laughing matter.
Snoring disrupts sleep and can put unnecessary strain on even the most stable of relationships.
Not surprisingly given the prevalence of the problem, a lot of people are desperately searching for snoring aids and good ways to control snoring be it their own snoring that’s the problem of that of their partner.
Of course, there are surgical procedures that may help but most snorers prefer to try and control their snoring without having to deal with the discomfort and expense surgery can entail.
Fortunately, there are many ways to control snoring without surgery. There are pros and cons to them all. Which one will be the best option for you? You’ll have to find the answer to that question yourself but it helps when you know what you are getting into. This article provides an insight into some of the most popular ways to control snoring without surgery.
MADs
Using a MAD (mandibular advancement device) is one of the most popular ways to control snoring. You place the device in your mouth before going to sleep. According to this source some MADs are slightly more complex than others, all of them are molded to fit over the top and bottom teeth but not all of them come with adjustable features.
The positioning of the bottom tray forces the lower jaw forward. This pulls the tongue forward as well, opening up the airways at the back of the throat.
The noise we call snoring happens when turbulence at the back of the throat causes the flesh to vibrate. Opening up the airways with a MAD can be a very effective remedy for snoring.
MADs were originally only available via a dentist. They had to be custom-built and were prohibitively expensive. Fortunately, it’s now possible to buy MADs you can set-up at home using a system known as boil and bite.
Boil and bite MADs are significantly cheaper than dental MADs. However, some people find it uncomfortable to sleep with a device like this in their mouths. MADs are also unsuitable for people who have false teeth or frontal dental crowns.
TSDs
Using a TSD (tongue stabilizing device) is another good way to get your snoring under control. Like MADs, they open up the airway by pulling the tongue forward but they do it in a different way.
Instead of advancing the lower jaw to bring the tongue forward, TSDs drag the tongue forward by using suction.
Somewhat comical in appearance, TSDs resemble a child’s comforter. They have a bulbous section at the front that sits on top of the lips. The entire device is hollow and the lower aperture is designed to make it easy to slip your tongue inside.
To use a TSD, you compress the bulb at the front, place your tongue in the aperture, and then release the bulb. The resulting suction holds your tongue inside the device.
TSDs work well for many people but they can take some getting used to and there can be a tendency to dribble from the mouth during sleep.
EPAP
EPAP is an acronym. It stands for “expiratory positive airway pressure.” Controlling snoring with EPAP involves sleeping in a face mask that’s attached to a machine.
EPAP machines contain a pump that delivers a constant supply of air to the mask via a plastic tube. The mask is fixed securely to the face during sleep and the air delivered via the pump pressurizes the airways at the back of the throat. This helps keep the airway open and, in so doing, prevents the turbulence that causes snoring.
Some snorers initially find it difficult to get used to sleeping in a mask, but this is generally only a temporary situation. EPAP is an effective way to control snoring. It’s also a viable treatment for sleep apnea.
Chin Straps
Snoring chin straps are a popular snore stopper made from various types of fabric. Often fastening with Velcro, you fit the straps under your chin and around the back of your head.
Once the chin strap is correctly positioned, it provides firm support to the chin and helps keep the mouth closed.
Many snorers who don’t like to sleep with anti-snoring devices in their mouths find chin straps a more acceptable option.
Sleeping in a snoring chin strap can be a very effective way to stop mouth snoring. By forcing you to breathe through your nose, the straps make the flesh at the back of the throat less susceptible to vibration.
Unfortunately, snoring chin straps are not a good option for people who have nasal or sinus issues that make nose breathing difficult.
Snoring Pillows
Can changing your pillow really help you to stop snoring? Strange as it may seem, for many snorers, this can be the ideal solution.
There are several different types of snoring pillows. Most of them are designed to encourage you to modify your sleeping position in some way and force you to sleep in a manner that makes snoring less likely.
For instance, some snoring pillows elevate your head and shoulders during sleep. Others discourage you from sleeping on your back. There are strong arguments for the effectiveness of both these types of pillow.
Smart pillows are a more advanced form of snoring pillow that utilize electronic sensors and circuitry in various different ways.
As with standard snoring pillows, smart pillows often force you to adopt a better sleeping posture when the sensors detect the first signs of snoring.
Essential Oils
Considering the relationship between airflow and snoring, it isn’t surprising that some people use essential oils like lavender, peppermint, and eucalyptus to try and control their snoring.
There is limited data to suggest essential oils may be a viable solution to snoring. Yet, setting science aside, many people find using the right oils before going to sleep works well for them.
Perhaps this is not so surprising because many essential oils can be very good for breaking up mucous and easing respiration.
Rather than consider essentials oils a standalone snoring solution, some people use them in conjunction with other options such as snoring pillows or add them to the water reservoir of a humidifier.