For many people, snoring is a symptom of sleep apnea, a condition in which the muscles and tissue in the back of the throat become so relaxed while sleeping that the airway in the throat becomes blocked. Sleep apnea is a potentially serious condition that can raise your blood pressure and increase your odds of stroke, heart attack, depression, and other devastating conditions.

The gold standard treatment for sleep apnea is continuous positive airway pressure (CPAP), which employs a small bedside machine that sends air through a tube and a mask that fits snugly over your nose and mouth. Because this therapy is uncomfortable for some people, doctors are always developing new CPAP alternatives. A snoring mouthguard is one commonly used example.

A Little About Snoring

Snoring is more than just loud breathing while asleep. It occurs when your tongue muscle recedes and your throat tissue becomes relaxed. Even if the airway isn’t blocked, as it is with sleep apnea, the relaxed muscle and tissue can vibrate as you inhale (and exhale, but to a lesser degree).

More than 90 million people in the U.S. snore sometimes, with about a third of those snoring on a regular basis, according to the National Sleep Foundation. Men tend to snore more than women, and older adults tend to snore more than younger adults and children.

Being overweight, especially if your neck circumference is large, raises your risk of sleep apnea and snoring. But the truth is that anyone is a potential snorer, regardless of age, gender, weight or health. But a snoring mouthguard might not be right for everyone.

When a Snoring Mouthguard Is Appropriate

You may not be aware that you snore, but if you do, your bed partner may be able to describe in great detail the way you “saw logs” in your sleep.

If snoring is something you do regularly, you should discuss the issue with your doctor. Even if your partner hasn’t noticed pauses in your breathing—which would indicate sleep apnea—the snoring may still be a sign that you should be evaluated for the condition. A sleep specialist can oversee an overnight sleep test, in which your breathing patterns are recorded in detail.

If sleep apnea is the diagnosis, you may be advised to try CPAP. It’s an extremely effective treatment. However, many people who try it find the noise of the machine bothersome. Or they can never get used to wearing the mask. In these cases, CPAP alternatives should be explored.

Studies have shown that a snoring mouthguard may be as effective as CPAP in helping to control blood pressure increases caused by sleep apnea. And if you get used to wearing it, a snoring mouthguard will be less cumbersome and much quieter than CPAP therapy.

How It Works

A snoring mouthguard should be made specially for you. You may see some products on store shelves, but an ill-fitting device could cause you more problems. Your dentist should be able to make an impression of your mouth and then send it to an affiliated sleep-dental professional, who will manufacture a device specifically to fit your jaw and teeth structure.

A mouthguard for snoring moves the jaw to help separate tissue that vibrates when air is taken in or expelled.

The snoring mouthguard should fit snugly, but comfortably with your upper and lower teeth supported by the device. When the appliance is in place it will move your lower jaw forward. This will also bring your tongue forward and keep it from blocking your airway.

Some adjustment of the device may be needed once you get it home and try it out. Your dentist may be able to do that work in his office. You’ll learn how to use it and how to keep it clean.

There will be a period of time needed for you to get used to wearing the device at night. But if it’s effective, and you sleep better and have more energy during the day, you may find this new addition to your sleep routine a welcome one.

A follow-up sleep study may be recommended a few months after you start wearing the snoring mouthguard to see if it’s making a difference with your sleep apnea.

Many snoring mouthguard devices have been approved by the U.S. Food and Drug Administration, so feel confident that this is a legitimate treatment among a growing field of CPAP alternatives.

Consider All Options

CPAP alternatives include more than a snoring mouthguard or snoring mouthpiece. You may be a candidate for surgery. Someone with very large tonsils may be cured of sleep apnea if the tonsils were the cause of the breathing problem.

Other surgical interventions can reduce the amount of tissue in the throat just enough to keep the airway open. And sometimes, simply losing weight and reducing your neck circumference can make a difference.

Because snoring and sleep apnea can signal serious health problems, don’t hesitate to seek help. Snoring isn’t just an annoyance to your partner. It’s a condition that, thanks to the snoring mouthguard and other CPAP alternatives, is becoming more easily treated every year.

For related reading, visit these posts:

• How to Stop Snoring: Cures for You to Try
• Snoring Aids That Work: These Tips May Help You Get a Good Night’s Sleep
• Why Do People Snore?
• How to Cure Sleep Apnea – 4 Non CPAP Remedies

This article was originally published in 2016. It is regularly updated.

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“Snoring is nothing more than the sound of your breath trying to get through your throat when the walls of your throat narrow or touch together,” says Thomas Sullivan, MD, a sleep specialist at Indiana University Health. “However, snoring is a warning sign that something else is going on.”

Snoring as a Symptom

As Dr. Sullivan notes, the first step in learning find snoring aids that work is to determine the cause of your nighttime noisemaking. It could be something relatively harmless. Congestion (nasal- or chest-related) and sleeping with your mouth open can be snoring triggers. If you’re frequently congested, due to chronic allergies, sinusitis, or other conditions that affect your breathing, treating them should help put an end to your snoring.

Certain anatomical issues may also contribute to snoring. Having a deviated septum, which means the wall between your nostrils is off center or crooked, can mean your breathing passages are narrowed. For some people, that narrowing can make breathing more difficult and snoring more likely.

You may also have an airway narrowed by large tonsils, or simply a throat that allows less air to be inhaled and exhaled. “Some people have narrower throats than others, which predisposes them to snoring,” says Dr. Sullivan. “Also, our muscles naturally relax during sleep, and some people’s throat and tongue muscles relax much more than others. This also makes them more likely to snore because it allows the walls of the throat to come closer together and the tongue to fall farther back, blocking airways.”

The post Snoring Aids That Work: These Tips May Help You Get a Good Night’s Sleep appeared first on University Health News.

In some cases, losing weight can help resolve snoring by reducing excess tissue in the throat. Some people, especially men, tend to gain weight in their necks. Of course, there are other benefits to losing weight: improved blood pressure, less burden on your joints, lower diabetes risk, and so on.

But even if your primary incentive is simply to figure out how to stop snoring, it’s smart to start an exercise routine today. At the same time, begin swapping out the high-fat, high-sugar foods in your diet for more fruits, vegetables, whole grains, and lean proteins. (Click here to read “How to Get a Healthy Eating Plan in Place.”)

First Step: “Training”

Training yourself how to stop snoring can take some time as you get used to a new way of sleeping. But it may be worth the effort. Most snorers snore more frequently and loudly when they sleep on their back. Several widely used snoring cures are designed to prevent back sleeping if you can’t sleep on your side without some assistance. Sleeping next to a full-length pillow may also help you stay comfortable while you get used to sleeping on your side.

If you must sleep on your back, elevating your head even a little can be a way to keep your airways open.

Over-the-counter (OTC) adhesive strips such as Breathe-Right, which stretch across the nostrils, can pull the nostrils open wider to admit more air, and decongestant sprays such as Snore-Away reduce airway swelling, but their effects are temporary.

If products can’t help train your body how to stop snoring, maybe lifestyle choices will make the difference. Avoiding alcohol, especially within a few hours of bedtime, can often help. Even people who don’t normally snore may find themselves sawing logs after a few drinks.

Take Note of Allergens

One other snoring cure to try has more to do with your particular allergies or sensitivities to things like dust. Allergens in your bedroom can affect your nasal passages and lead to snoring. Try keeping your room dusted, including the ceiling fan, if you have one. And change your bed linens regularly. Also, get a new pillow periodically. Dust mites or other allergens may be lurking right next to your head, just waiting to get you started snoring tonight.

If you’re congested for any reason, a hot, steamy shower might help clear your nasal passages and relax you, too. Just be aware that if your body temperature rises too much, either from a hot shower or a workout late in the evening, you may have trouble sleeping later. Your body needs to cool down to get a good night’s sleep.

If these snoring cures don’t help, talk with your doctor and consult a sleep specialist. You can also ask an ear-nose-and-throat specialist for ideas about how to not snore. It may take a few different attempts, but it will be worth it if you can breathe easier—and more quietly—at night.

For further reading on snoring solutions, see these University Health News posts:

• “Try These Snoring Solutions for a Better Night’s Sleep“
• “Would You Benefit From a Snoring Mouthguard?“

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Originally published in May 2016 and updated.

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