If you've tried mouth taping and other popular remedies but still wake up to complaints about your snoring (or feeling unrested yourself), don't lose hope. Persistent snoring despite multiple interventions suggests it's time to dig deeper and approach the problem from new angles.

Understanding Why You're Still Snoring

Snoring occurs when air can't move freely through your nose and throat during sleep, causing vibration in surrounding tissues. While mouth taping helps many by encouraging nasal breathing, persistent snoring despite taping suggests:

• Your nasal airways may be physically obstructed
• You may have structural issues in your throat or soft palate
• Your sleep position could be working against you
• There might be underlying health conditions

Next Steps Beyond Mouth Taping

Based off years of experience and feedback from thousands of customers these are the three biggest variables to adjust:

1. Nasal congestion: Using a saline rinse or nasal spray before bed can help clear up any blockages.
2. Sleep position:Sleeping on your back often worsens snoring, so try sleeping on your side or slightly elevating your head. A body pillow or positional therapy—like placing a tennis ball in a pocket on the back of your pajamas—can also prevent rolling onto your back.
3. Other factors: Staying hydrated can reduce mucus thickening, and considering other factors like alcohol consumption, sedatives, or even muscle tone in the throat may help.

Try advanced breathing techniques

The Buteyko Method focuses on breathing pattern retraining:

• Control Pause Exercise: Exhale normally through your nose, then pinch your nostrils closed. Count seconds until you feel the first definite desire to breathe. Practice increasing this time gradually.
• Decongest the Nose Exercise: Hold your breath after an exhale while nodding your head up and down 10-15 times to create moderate air hunger.

Strengthen your airway muscles

Weak throat muscles contribute to snoring. Try these exercises:

• Tongue-to-roof hold: Press your entire tongue against the roof of your mouth, creating suction. Hold for 30 seconds, repeat 5 times daily.
• Vocal exercises: Repeating vowel sounds (a-e-i-o-u) loudly for 3 minutes several times daily.

Get a proper medical evaluation

If you've tried multiple home remedies without success, it's time to consult a sleep specialist. They might recommend:

• Sleep study: This can determine if you have sleep apnea, which requires different treatment than simple snoring
• ENT evaluation: To check for structural issues like a deviated septum, enlarged turbinates, or nasal polyps
• Allergy testing: Chronic allergies can cause persistent nasal congestion

Remember that persistent snoring is more than just an annoyance—it can significantly impact your health and quality of life. If you've tried everything at home without success, working with medical professionals is your best path forward to quiet, restful sleep.