Get Rid of Snoring: 36 Mouth Breather-Friendly Aids to Try

Summary:

Snoring can be a nuisance for both the snorer and their sleeping partner. It can disrupt sleep, cause daytime fatigue, and even lead to health problems. While there are many factors that can contribute to snoring, mouth breathing is a common cause. However, there are various aids and techniques that can help mouth breathers get rid of snoring and improve their quality of sleep. In this blog post, we will discuss 36 mouth breather-friendly aids to try, including lifestyle changes, positional devices, and mouthpieces.

1. Lifestyle Changes:
– Avoiding alcohol and sedatives before bedtime
– Quitting smoking
– Losing weight if overweight or obese
– Staying hydrated
– Sleeping on your side instead of your back
– Elevating your head while sleeping
– Keeping a regular sleep schedule

2. Positional Devices:
– Anti-snoring pillows
– Wedge pillows
– Tennis ball technique
– Side sleeping belts
– Anti-snoring backpacks
– Mattress inclines

3. Mouthpieces:
– Mandibular advancement devices (MADs)
– Tongue stabilizing devices (TSDs)
– Nasal dilators
– Oral pressure therapy devices
– Chin straps
– Snore guards
– Tongue position trainers

4. Essential Oils:
– Peppermint oil
– Lavender oil
– Eucalyptus oil
– Thyme oil
– Marjoram oil
– Lemon oil

5. Herbal Remedies:
– Valerian root
– Chamomile
– Passionflower
– Lemon balm
– Hops
– Kava

6. Throat Exercises:
– Tongue and jaw exercises
– Singing exercises
– Playing wind instruments
– Didgeridoo therapy
– Yoga for snoring

7. Nasal Strips:
– Breathe Right strips
– Nasal cones
– Nasal clips
– Nasal dilators

8. Humidifiers:
– Warm mist humidifiers
– Cool mist humidifiers
– Essential oil diffusers

9. Throat Sprays:
– Lubricating throat sprays
– Anti-inflammatory throat sprays
– Anti-snoring throat sprays

10. Acupuncture:
– Ear acupuncture
– Body acupuncture
– Laser acupuncture

11. Hypnosis:
– Self-hypnosis
– Guided hypnosis sessions
– Professional hypnotherapy

12. Sound Therapy:
– White noise machines
– Nature sounds
– Music therapy
– ASMR therapy

13. Anti-Snoring Apps:
– Snore recording apps
– Snore analysis apps
– Snoring prevention apps

14. Oral and Nasal Strips:
– Mouth taping
– Nasal valve strips
– Chin-up strips

15. Allergy Relief:
– Air purifiers
– HEPA filters
– Nasal irrigation
– Allergy medications

16. Vitamin and Mineral Supplements:
– Vitamin D
– Vitamin C
– Magnesium
– Calcium
– Zinc
– B vitamins

17. Homeopathic Remedies:
– Arnica
– Pulsatilla
– Nux vomica
– Sulphur
– Lachesis

Get Rid of Snoring: 36 Mouth Breather-Friendly Aids to Try

18. Weighted Blankets:
– Deep pressure therapy
– Helps with anxiety and stress
– Promotes relaxation and better sleep quality

19. Mouth Breathing Exercises:
– Diaphragmatic breathing
– Buteyko breathing method
– Alternating nostril breathing
– Humming exercises
– Breathing through a straw

20. Tongue Retaining Devices:
– Tongue bulb
– Tongue cage
– Tongue retaining mouthpiece

21. Sleep Studies:
– At-home sleep study kits
– Polysomnography
– Multiple sleep latency test

22. CPAP:
– Continuous positive airway pressure (CPAP) machine
– BiPAP machine
– Auto-CPAP machine
– CPAP masks

23. Mandibular Osteotomy:
– Jaw surgery to correct structural issues
– Improves airway and reduces snoring

24. Radiofrequency Ablation:
– Minimally invasive procedure
– Uses radiofrequency energy to shrink excess tissue in the throat
– Reduces snoring and sleep apnea

25. Palatal Implants:
– Small rods inserted into the soft palate
– Stiffens the palate and reduces vibration and snoring

26. Uvulopalatopharyngoplasty (UPPP):
– Surgical removal of excess soft tissue in the throat
– Reduces snoring and sleep apnea

27. Maxillomandibular Advancement (MMA):
– Jaw surgery to move the upper and lower jaw forward
– Expands the airway and reduces snoring and sleep apnea

28. Laser-Assisted Uvulopalatoplasty (LAUP):
– Uses laser to remove excess tissue in the throat
– Reduces snoring and sleep apnea

29. Pillar Procedure:
– Insertion of small polyester rods into the soft palate
– Stiffens the palate and reduces vibration and snoring

30. Somnoplasty:
– Uses low-intensity radiofrequency energy to shrink soft tissue in the throat
– Reduces snoring and sleep apnea

31. Turbinate Reduction:
– Surgical removal or reduction of the turbinates (bony structures in the nose)
– Improves airflow and reduces nasal congestion and snoring

32. Septoplasty:
– Surgical correction of a deviated septum
– Improves airflow and reduces nasal congestion and snoring

33. Adenoidectomy and Tonsillectomy:
– Surgical removal of the adenoids and tonsils
– Improves airflow and reduces snoring

34. Nasal Surgery:
– Correction of structural issues such as a deviated septum or enlarged turbinates
– Improves airflow and reduces snoring

35. Dental Appliances:
– Mandibular repositioning devices
– Tongue retaining devices
– Palatal lifting devices

36. Cognitive Behavioral Therapy for Insomnia (CBT-I):
– Therapy to address underlying psychological factors that contribute to snoring
– Improves sleep quality and reduces snoring.

In conclusion, snoring can be a frustrating issue, but there are numerous aids and techniques available to help mouth breathers get rid of snoring. From lifestyle changes to medical interventions, there is something for everyone to try. It is important to consult with a healthcare professional to determine the best course of action for your specific situation. With the right aid or combination of aids, you can finally get a good night’s sleep and say goodbye to snoring.