What to do about snoring? How to treat snoring? Snoring is a common sleep phenomenon in daily life. However, it not only severely affects others' sleep quality but also significantly impacts one's own health. Though considered a bad habit, if not addressed promptly, severe cases can even be life-threatening. Below, we introduce effective methods to resolve snoring, hoping they will be helpful.
Acupoints for treating snoring.
1. Yinlingquan (SP9).
This health-preserving point is the Convergence point among the Five Transporting Points of the Spleen Meridian, excelling at regulating spleen function. The spleen governs transformation and transportation, promotes fluid metabolism, and drains dampness. Since dampness generates phlegm, Yinlingquan also possesses excellent health-strengthening and phlegm-resolving effects.Yinlingquan is located on the inner side of the lower leg, in the depression below and behind the medial condyle of the tibia.
2. Fenglong (ST44).
This health-preserving point is renowned for eliminating phlegm and relieving coughs. It is no exaggeration to call it the star point for these functions.
Why? Fenglong belongs to the Stomach Meridian of Foot-Yangming, serving as a collateral point that connects to the Spleen Meridian. The spleen governs transformation and transportation; when spleen qi is deficient, water and dampness cannot be properly transformed, easily accumulating to form phlegm. Fenglong regulates stomach qi, promoting digestion and fluid metabolism.Why? Fenglong belongs to the Stomach Meridian of the Foot-Yangming, serving as its collaterals point. It connects to the Stomach Meridian while also linking to the Spleen Meridian. The spleen governs transformation and transportation; when spleen qi is deficient, dampness accumulates and solidifies into phlegm. Fenglong regulates both the stomach and spleen, making it exceptionally effective at dispelling dampness and phlegm.Traditional Chinese medicine frequently employs it to treat respiratory conditions like cough and asthma. Fenglong is easily located on the lateral aspect of the lower leg, 8 cun above the tip of the lateral malleolus. 3. Zhongwan (CV12) This health-preserving point is the convergence point for the viscera. Any organ-related ailments stemming from spleen-stomach disharmony or impaired transformation can be addressed with Zhongwan.It demonstrates excellent efficacy for coughs and asthma stemming from lung disorders, as well as excessive phlegm caused by spleen deficiency. Zhongwan both promotes lung function and eliminates phlegm, making it an ideal point for treating snoring. Located in the upper abdomen, 4 cun above the navel.
This health-preserving point is located in the mid-abdomen, 2 cun (approximately 10 cm) to the left or right of the center of the navel. To locate it, measure two finger-widths to the left or right from the navel's center. Belonging to the Stomach Meridian and situated near the stomach, Tianshu excels at regulating gastrointestinal function, tonifying deficiency, and transforming dampness. Since dampness generates phlegm, combining it with Zhongwan enhances the efficacy of treating snoring.
5. Yingxiang (LI20).
The Large Intestine Meridian of Hand-Yangming encircles the sides below the nose. Stimulating specific points along this meridian regulates nasal qi and blood circulation, alleviating nasal symptoms.
TCM Note: "Cun" refers to the standard body cun measurement. Typically, one cun equals the width of the thumb joint. Three cun equals the width of four fingers (excluding the thumb) held together and straightened, aligned with the transverse crease of the proximal phalanx of the middle finger. Simply press and knead. Perform once daily in the morning and evening, massaging each health-preserving point for 5 minutes. Follow the sequence: Yinlingquan → Fenglong →Zhongwan (CV12) → Tianshu (ST25).
Recommendations for reducing snoring.
1. Manage weight.
Sleep medicine experts emphasize weight loss as the fundamental treatment. Studies show that losing just 3–5 kilograms can effectively control snoring.
2. Side sleeping is preferable.
Sleeping on your back increases snoring episodes; side sleeping is recommended. When lying flat, the tongue tends to slide backward, obstructing the throat. Additionally, avoid using pillows that are too low, as this can lift the jaw upward, causing mouth breathing and exacerbating snoring.
These can cause muscle relaxation, worsening snoring.
4. Practice deep breathing regularly.
This helps keep nasal passages clear.
5. Smile often.
It stretches tongue muscles, reducing snoring.
6. Sing karaoke frequently.
Recent research from the University of East Anglia in the UK suggests that singing can improve snoring because it exercises the muscles around the vocal cords, making relaxed muscles more elastic.
7. Use a breathing aid.
If the above methods remain ineffective, wearing a nasal mask while sleeping with the assistance of a breathing aid is also a good treatment option.The most commonly used method is nasal continuous positive airway pressure (CPAP). This device delivers continuous positive pressure air into the nasopharynx. When sufficient pressure builds in the throat, it opens narrowed or blocked airways, alleviating breathing difficulties. Clinically, it demonstrates excellent therapeutic results.
8. Surgical intervention.
For severe snoring, some physicians may perform invasive surgical procedures to remove or tighten soft tissue between the nose and throat, such as carbon dioxide laser surgery. However, long-term results are often unsatisfactory.
Special Note: Wearing braces can also cause snoring! This is because braces widen the airway opening, leading to airway deformation and subsequent snoring.
Simple Home Remedies for Snoring.
1. Sichuan Pepper.
Sichuan pepper has aromatic stomach-strengthening properties, warms the middle burner to dispel cold, removes dampness and relieves pain, kills parasites and detoxifies, and alleviates itching and fishy odors.Take 5-10 Sichuan peppercorns, steep in a cup of boiling water before bed, and drink the cooled liquid (do not swallow the peppercorns). Continue for 5 consecutive days to treat snoring.
2. Mouthwash.
Dilute 3-4 drops of mouthwash in warm water and rinse your mouth before bed to reduce or stop snoring.This mouthwash contains a resin oil that enhances blood supply to the throat mucosa. By maintaining adequate blood flow, it prevents the soft palate and uvula from vibrating due to relaxation, thereby reducing or eliminating snoring.
Have a dentist create a jaw support device to wear overnight. This holds up the sagging soft palate and prevents tongue compression, thereby preventing snoring.
Guide: How to deal with snoring?How to treat snoring? Snoring is a common sleep phenomenon in daily life. However, it not only severely affects others' sleep quality but also significantly impacts one's own health. Though considered a bad habit, if...
4. Marble Method.
Sew a children's glass marble loosely into the shoulder flap beneath the collar of the nightgown, allowing it to slide sideways. Snorers typically do not snore when lying on their side or stomach. When they attempt to roll onto their back, the marble pressed against their back will prompt them to immediately turn back to a side or stomach position, thereby eliminating or significantly reducing snoring.Alternatively, sew a small pocket in the center of the back of the pajamas and place a small children's rubber ball or tennis ball inside. This prevents the snorer from lying flat on their back and significantly reduces snoring. 5. M-shaped pillow. Many habitual snorers sleep on their backs, so it's best to choose an M-shaped pillow or one with a concave center.Typically, such pillows promote stable side sleeping. The side-lying position maintains clear airways and stabilizes the neck, securing your sleeping posture. This prevents neck compression and breathing difficulties caused by improper pillow shapes.
Life Tips.
1. Choose an appropriate pillow to avoid breathing difficulties.
2. Increase physical exercise and maintain healthy lifestyle habits.
3. Avoid tobacco and alcohol, as smoking exacerbates respiratory symptoms while alcohol worsens snoring, nocturnal breathing disorders, and hypoxemia—especially when consumed before bed.
4. Refrain from taking sedatives or sleeping pills before sleep to prevent increased suppression of respiratory center regulation.
5. Adopt a side-sleeping position, preferably on the right side, to prevent the tongue, soft palate, and uvula from collapsing during sleep and worsening upper airway obstruction. Placing a small ball against your back while sleeping can help maintain the side-sleeping position.
These are the effective methods we've introduced to address snoring. We trust you now have a clearer understanding. Wishing you good health and happiness in life.