Tips To Reduce Snoring

• Do the Stop Snoring Exercise which is a step-by-step 3-minute exercise to strengthen mucles around the jaw. The program is simple and easy to follow.
• Elevate the head by placing pillows below the head or sleep on a high but firm pillow. Another way is to elevate the head of the bed by 4 inches. Elevation may reduce the effect of gravity and thus reduce snoring. Use a firm mattress.
• Shed some weight if you are obese. It will do much good to lighten neck tissues so as to prevent the narrowing of the passage way to prevent snoring.
• Avoid alcohol or sleeping pills before bed. Both can cause the muscles to relax which will constrict the air passage and lead to snoring.
• Avoid rich foods like cakes and chocolates before bedtime.
• Eat not a heavy meal before bed. A full stomach presses upwards on the diaphragm and this can weigh down on the breathing action.
• Stop smoking. Smoking especially just before bed may cause swelling and inflammation of the throat’s lining.
• Take natural anti-snoring pills or use anti-snoring nasal spray.
• Use a snore-reduction pillow to reduce noise generation and at the same time provide good head and neck support.
• Another combat-fit pillow is one that is filled with buckwheat hulls. Amazingly, this kind of pillow will also relieve neck pain that snorers may experience with a pillow that lacks proper support.
• Take up singing. According to the University of Exeter, UK, singing tones flabby muscles in the back of the throat.
  Source : Ojay A, Ernst E “Can singing exercises reduce snoring? A pilot study.” Complement Therapies in Medicine (2000) 8(3):151-156

• Steam inhalation helps to open the aiways. Take a face steam-bath :
  Step 1 : Pour boiling water into a big bowl. (Optional : add a few drops of eucalyptus oil. This oil acts on the receptors in the nasal mucous membranes.)

  Step 2 : Bend over with a big towel covering the head completely, inhale the steam for 5 minutes.

  Step 3 : Remove towel and use face towel soaked in ice water to wipe face.

  Repeat 3 times for steps 2 and 3. Choose a non-windy place to carry out this bath. Refill the bowl with boiling water when neccessary.

• Seek treatment early. Depending on the causes, treating snoring could involve the use of :
  1. Surgical procedures such as
     i) Urulopalatopharyngoplasty, where surgery on the palate or tongue is carried out to remove the enlarged tonsils or adenoids.

     ii) Somnoplasty, this new method employs a needle electrode which utilises radiofrequency to scar the base of the tongue or the palate. Scarring stiffens the soft tissues to stop vibrations. Post-surgical problems include a re-occurrence within 5 years, difficulty in swallowing and pain.

     iii) The Pillar Procedure, which works by stiffening the palate at the back of the mouth so that it will not vibrate and cause snoring or obstruct breathing. It is performed under local anaesthesia. What makes the Pillar Procedure different from other surgical methods to cure sleep apnoea is that it requires just 10 minutes.

  2. A mouthpiece called the mandibular advancement splint over the lower and upper teeth to make the airway stay open and thus create more breathing space. It can be used on people with at least 6 natural teeth on both top and bottom jaw. Excess saliva may result. It should be fitted by a dental professional because ill-fitting can cause temporomandibular joint (TMJ) pain. Check with your dentist. TMJ is a hinged joint found on each side of the head that connects the lower jawbone called the mandible with the temporal bone of the skull.
  3. Continuous positive airway pressure (CPAP) where a nose mask is used to deliver positive pressured air directly to the windpipe.

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