Help – How To Stop Snoring?! Here’s What I Learned from Chat GPT

by Susie Kayst

How to Stop Snoring?

My husband tells me I am a heroic snorer, and it was past time to do something about it. Not that I already didn’t know it was a problem. I think it was the “It was like I was on a mattress in the middle of I-95 with all the trucks honking and speeding by” comment from my bleary-eyed husband that finally did the trick. I needed an answer. And fast. Sheepishly, I turned to the newest and seemingly most trusted member of my circle. I asked, “Chat, what are the best ways to cure snoring?” In four seconds, I had answers. But were they good ones?

What I Learned from Chat GPT

Snoring can be a disruptive and bothersome problem, both for the snorer and their sleeping partner.

No kidding. John Hopkins states 45% of adults snore occasionally, and 25% regularly. The noise of a snore can reach a decibel level equivalent to a lawnmower.

Tips to Help Reduce or Eliminate Snoring

Maintain a healthy weight: Excess weight, especially around the neck, can put pressure on the airways and cause snoring. Maintaining a healthy weight through regular exercise and a healthy diet can help alleviate this.

I suppose it’s worth noting that although I’d be happy to take off a few pounds, I am not overweight. I walk several miles a day between my work commute and dog duties. Although I consider myself carnivorous, my intake of meat is limited to special occasions and few between daily regimented salads at lunch.

Sleep on your side.

Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, obstructing your airway and causing snoring. Sleeping on your side can help prevent this.

I do not sleep on my back. I start on my side and inevitably wake up on my stomach with my neck at a 90-degree angle to the pillow. The National Library of Medicine says 54% of adults sleep on their side, 38% on their back, and a mere 7% of the entire adult population sleep on their stomachs – like me. 

Make lifestyle changes.

For example, quit smoking.

When I was seven, I saw a photo of a woman with cancer of the lips and throat. From that day forward I was scared straight. I never even tried a cigarette.

Avoid alcohol and sedatives before bed.

Alcohol and sedatives can relax the muscles in your throat. When this happens, it is easier for them to collapse and obstruct your airway. Avoiding these substances before bed can help reduce snoring.

I do not drink. I do not take sedatives or do drugs. The only pill I take is for seasonal allergies.

Stay hydrated.

Dehydration can cause the tissues in your throat to become dry and swollen, increasing the likelihood of snoring. Drinking plenty of water throughout the day can help reduce this.

I drink a lot throughout the day. I prefer sparkling water because it’s festive. Of course, drinking a lot of water pre-bedtime can lead to other issues….

Treat any underlying medical conditions.

If snoring is caused by an underlying medical condition such as sleep apnea, it’s important to seek treatment for the underlying condition. Continuous Positive Airway Pressure (CPAP) machines are one of the most effective treatments for sleep apnea. They provide a stream of air pressure to keep the airway open, reducing or eliminating breathing interruptions.

Serious stuff. According to SleepFoundation.org, 32% of visitors to their site snore; 20.6% have sleep apnea. After several home-sleep tests and data analysis by the Columbia Neurology Sleep Disorders Center, I’m happy to report I have no underlying condition. Now what…?

Use nasal strips.

Nasal strips can help keep your airway open and reduce snoring.

Yes! I’ve tried every device recommended under the moon and I’m here to tell you even my husband agrees they do help. Over-the-counter nasal strips are the most inexpensive option. Between $10-15 dollars for 50 strips, you place them over the bridge of your nose like a Band-Aid. All good, till morning, when you peel it off along with your freckles. This leads to a raw patch that becomes sunburned and a trip to the dermatologist who recommends a $250 face peel to even off your face.

Use Nasal dilators.

These small, flexible devices fit inside your nostrils. They widen your nasal passages, making it easier to breathe through your nose and reducing snoring.

Reasonably priced for packets of up to six, nose clips cost anywhere from $9 to $30 per pack. These worked well enough until one night I dreamt I was chewing gum. When I woke up, the clip was gone – never to be recovered.

Mandibular Advancement Devices (MADs)

MADs are custom-made devices that fit in your mouth and work by repositioning your jaw forward. These appliances help keep your airway open and reduce snoring.

Appliances can be costly, ranging anywhere from $90 unfitted to $1000 custom-made. Lucky for me, my nephew, Jake, is a Dentist in Indiana. Last Thanksgiving, he schlepped everything needed to make impressions of my mouth and fit me for my very own MAD. I could hardly wait till it arrived some two weeks later. By mid-December, my snoring had all but ceased.  My husband was ecstatic. Apart from a bit of trouble changing the rubber bands, the device seemed to be working like a charm. Until recently when I noticed my bite was off. I found myself chomping down on my tongue every time I chewed. Not to mention I developed a Canker sore where the appliance hit my right cheek as I slept on my side.

Elevate your head.

Raising the head of your bed by a few inches can help reduce snoring by keeping your airway open. Also, anti-snoring pillows are specially designed pillows that help keep your head and neck in a position that promotes proper breathing and reduces snoring.

The anti-snoring pillow came to UPS – like a present from the Wells Fargo Wagon. At $100 I was sure it was the answer to my prayers. In retrospect, the package felt a bit heavy. It was only after having to use both hands to turn the pillow over in the middle of the night I realized just how hefty it was. Memory foam my foot. I spent all night tossing and turning as if it was made for a back sleeper. Besides the loss of sleep, I had to pay for postage to ship it back on its money-back guarantee.

Practice good sleep hygiene.

Establishing a regular sleep schedule and practicing good sleep hygiene can help improve the quality of your sleep and reduce snoring.

I believe I am hygienic. I like to take bubble baths and wear clean jammies to bed. Also, I set my alarm at 7:40 a.m. every morning.  This is just in time to wake up with Shelli Sonstein and Jim Kerr on the Rock and Roll Morning Show. 

Not All Methods and Snoring Devices are Right for Everyone

It’s important to consult with a medical professional to determine the best option for you.

Good idea, Chat! I called my dad, a retired Otolaryngologist (ear, nose, & throat doctor) who founded one of the largest ENT clinics in the country to ask how to stop snoring. His advice was solid and somewhat marital. His answer to the question about how to stop snoring was “Tell Daniel he will just have to take the good with the bad. Nothing works!”

About the Author: Susie Kayst

Susie Kayst is an Emmy Award-winning journalist, writer, and literary events producer. She worked at ABC News for 11 years. Her column Dear Soccer Mom, based on the trials and tribulations of being a mom, ran for five years in the Sound & Town newspaper in Westchester, New York. Presently, Kayst works for the Bryant Park Corporation in New York City, where she has conceived of, created, and curated hundreds of literary events throughout 20 summers.

Note From the Publisher

Artificial intelligence (AI) certainly has its place in the world. However, in some cases, such as this one, chat was useless when asked how to stop snoring. I suggested to my husband that he purchase a good pair of comfortable earbuds to use at night. We recommend QuietOn earbuds, which are comfortable and effective.

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