Turns out I’m having some sinus issues that is causing me to snore at night starting a month or so ago. Went to the ENT and they gave me some nuclear grade Flonase to start using but it’s 2 weeks in and the snoring is still happening. Has anybody here fixed their snoring and what worked?

34 comments

  1. As far as I know the biggest factor in snoring and sleep apnea is excess weight. Do you have a healthy body fat percentage?

  2. I don’t know if it’s fixed, but I am undergoing treatment for sleep apnea. Have you done a sleep research? It will help determine whether sleep apnea is a major factor to your snoring. A treatment I’m undergoing is the use of an MRA (mandibular repositioning apparatus). Basically it’s a dental brace that holds your jaw in a position where it gives your tongue more room to rest and doesn’t restrict the airway, which causes snoring.

  3. Loose weight! I was snoring and a few times stopped breathing. With the lost weight I almost never snore anymore.
    Also tried those bands that open the nostrils and that mouth protection… Didn’t work

  6. For me, I snore less when I’m fitter (via cardio exercise, not weights); have fresh, cool air in the room; and not go to bed too tired.

  7. I use a CPAP machine at night. Continuous Positive Air Pressure. You wear a mask and it keeps the air pressure up in your throat so your tongue doesn’t fall back and block your breathing (which is called obstructive sleep apnea. ) I haven’t snored in years. A sleep study will figure out if you need a CPAP.

  8. Weight is usually a factor but not always. Skinny people snore too. My father in law is a rail and snores like a buzz saw. My wife isn’t overweight and she snores. I snore worse bc I’m about 20 lbs above my college “fighting weight” but I snored even when I was in great shape. Yes if you snore and are overweight, losing weight can usually help some. But see a sleep specialist if it’s bad, bc unchecked it can cause serious health issues. Now for what works: I’ve had varying degrees of success with moldable mouthpieces. I have heard good things about Zyppah, which is a mouthpiece that also holds up the tongue….but the biggest complaint is getting used to it. There is also surgery to reduce the uvula size, but that can be expensive. CPAP machines are a lot smaller and less intrusive than they used to be, but are still a hassle (travel, cleaning). Side sleeping is a good option even if you need a body pillow to keep you on your side.
    So TL:DR…..Losing weight usually helps but see a doctor if your snoring is bad bc it can cause serious health issues.

  10. Weight and fitness definitely effect it, but I had the greatest improvement when I started taking an allergy pill every day. I stopped snoring almost immediately after starting to take them.

  12. I did a sleep study and had mild apnea. Went to a sleep dentist and got a custom mouthpiece or oral appliance which repositions your lower jaw forward. You can get a much cheaper version on Amazon. Your jaw will hurt at first you need to stretch it ever morning or you can mess up your bite. Has worked wonders for me.

  15. Something else that I don’t see mentioned here is dairy. Maybe I am wrong, this is totally anecdotal. But my snoring is not really that bad now, or so I am told, even though I have a fair bit of excess weight. But it seemed to clear up after I cut out drinking milk, eating cereal, and adding cream to coffee. Bonus, 95% of the time I can now breath through both nostrils

    Edit: Cutting out cheese would probably help even more, but that’s where I draw the line

  16. Currently snoring quite badly and I have sleep apnea. Losing weight is the only cure, which I have done before but – and I know it is an excuse – I don’t have the capacity to work on that right now.

    Lose weight, it WILL go away.

  23. Long time snorer here. Ultimately it took CPAP to cure me. I have severe sleep apnea and needed to get on it before I died in my sleep. For about 5 years I used a mouthpiece. They’re sometimes called an IST appliance. Your dentist can make them for you (you may need the Rx from your pulmonologist). It basically pulls your lower jaw forward which opens your airway. It helps some people but it did not stop my snoring and only mildly improved my apnea. There are also some off the shelf options, and you can find tons of reviews about them on YouTube. Weight gain and drinking can definitely contribute to snoring, but if you change your lifestyle and it doesn’t help, you need to see a pulmonologist and get a sleep study.

  24. 1. Elevate your head with more or thicker pillows.
    2. Try a dental guard at night. Some are made for snoring.
    3. Try a humidifier
    4. There is a practice of placing your tongue at the top of the back of your teeth and pushing you tongue up to the roof of your mouth (while awake, practice during the day). This strengthens the muscles in the area around where snoring occurs and they stop flapping when relaxed and asleep. I forgot what this exercise is called.
    5. CPAP. Expensive, but if you need one, then you really need one, and it could change your life with better quality sleep.

  25. It sounds like your issue might be sinus related, so there are a couple of things I’d suggest. 1) daily use of the Neti pot. Over time that helps cut down inflammation in your sinuses, clears out anything lingering in there, and helps keep your nasal passages clear. 2) Breate Right nasal strips, worn at night, open up the narrow passage around the top of your nose and increase your airflow. 3) Supplement your Flonase regimen with a daily allergy med like Zyrtec, taken bed or in the morning depending on how your body reacts to it.

  26. I’m 6’2″ and at ~220 I snored like a chainsaw. After some medical spookiness I got down into the 180s and I don’t snore at all anymore.

  27. I had surgury to fix a deviated septum, it doesn’t sound like that is your issue though.

  28. You likely have sleep apnea my friend, it’s very common. I’d recommend looking into getting a sleep study done. Very treatable with a CPAP (continuous positive airway pressure) machine. If that’s indeed what you have you may notice a big difference in your daytime energy level.

  29. Sewing tennis balls in the back of an old t-shirt. It keeps you on your side at night.

    Also lose the weight. I have snore due to excess weight and I am sure I can get rid of it if I can just find a way to commit to weight loss.

  31. I began to snore a few years back and figured it was weight gain. My primary care sent me to a specialist who determined I had sleep apnea.

    Turns out the specialist was in it for the money more than anything else. Because a few years after that, I had some odd symptoms that required me to go to an ENT.

    After a barage of tests the ENT walked in and said, almost exactly: “Let me take a guess here: You snore, you are getting continuously sick, you get sick faster if you use your CPAP, and you’ve had multiple injuries involving your head and sinuses.”

    Which he was absolutely right in, all boxes checked.

    As it turns out my sinuses were absolutely *fucked* on one side and filled with polyps and the like due to my septum being jacked up. The CPAP was at best forcing all of that into my throat/lungs, at worse just blowing air into a hole with no exit.

    I had a surgery where they removed the polyps and some sort of other infection, and they broke and shifted my septum and some other things back to nearer where it was supposed to be. After recovery (about two-three weeks), and removal of the nasal splints, I only snore in one position and have slept way better than I ever did even with the CPAP.

  32. All the advice is “loose weight or increase cardio”. I’m 6’2 at 86kgs, pretty muscular and exercise 4-5 times a week in the gym. Weight really isn’t a problem and nor is cardio fitness. With those two things out the way, is there any advice for people who aren’t overweight?

  33. I snored when i was obese 230 lbs 5’’ female. I lost 90 lbs and stopped snoring. I have snored again since gaining 32 lbs

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