Ways to Stop Snoring
Snoring isn’t just irritating to your bed partner. It can have serious long-term effects. The loud sound keeps you awake, plus everyone close by. Beside too little sleep, it hurts relationships and can indicate a lifestyle or medical problem.
What Causes Snoring
There is a wide range of reasons that people snore. It’s important to realize it’s a physical problem and needs a physical solution.
For many snorers, it’s simply the way they are built. The narrower the air passage, which is common with men, the more likely it is you will snore. And the problem gets worse as you age because the throat gets narrower and muscle tone in the area of the throat is reduced.
Some people have breathing challenges due to nasal or sinus problems. Since the airways are blocked, inhaling is hard, creating a vacuum in the throat which is the cause of the snoring.
How you snore is an indicator of why it’s happening:
- If you snore with a closed mouth, you probably have a problem with your tongue.
- If you snore with an open mouth, it is most likely related to your throat tissue.
- If you snore while sleeping on your back, you most likely need to work on your sleep habits and posture.
- If you snore in all positions, then you have a problem and probably need to see a doctor for a checkup or a dentist for an oral appliance
Dangers from Snoring
Snoring causes you to get a bad night’s sleep; you wake up fatigued and it just gets worse as the day wears on.
And your bed partner isn’t sleeping any better. Both of you aren’t getting enough sleep, are tired all the time and on edge. This can lead to major problems in the relationship. Moving into the spare bedroom can help, but it takes a toll on closeness.
Snoring often indicates an underlying health problem, including:
- Nasal or sinus problems
- Problems with alcohol, smoking or certain medications result in relaxed muscles that lead to snoring
- Bad sleep posture
- Sleep apnea
Thankfully, there are remedies for snoring. Some you can try yourself at home. Others require professional help.
Do It Yourself Help
If you are overweight or out of shape, aim to lose 5% to 10% of your body weight and start an exercise plan. Losing even a few pounds can help reduce the accumulation of fatty tissue in the back of the throat. This can reduce or even stop your snoring.
Quit smoking and stringently limit alcohol and sleeping aids before bedtime. These contribute to snoring by relaxing the muscles in your throat. The result is interference with your breathing that results in snoring.
Keep your nasal passages clear using a neti pot, decongestant, or nasal strips. Use a humidifier to keep the air moist.
If these don’t work, it’s time to check with professionals. Your doctor can check if you have sleep apnea, which can be treated with a device that keeps your airway open at night.
Ask your dentist if a dental snoring appliance can help. It is an oral device you wear to bed at night that looks like an athlete’s mouth guard. It helps keep your airway open by keeping your lower jaw or tongue in a forward position during sleep.
Whatever the cause of your snoring, there is help available. Take the steps necessary so everyone at your home gets a good night’s sleep.
If your snoring is interfering with your sleep, or your partner’s sleep, call Stefanie Shore DDS at 916-966-4341 to see if a dental appliance can help.