5 Ways To Reduce Snoring

Do you snore? Does your bed partner snore? Then you know how annoying it can be to be kept awake by snoring each night. Snoring can be a sign of obstructive sleep apnea, which is a serious sleep breathing disorder. But not everyone who snores has sleep apnea, but everyone with sleep apnea snores!

5 Ways To Reduce Snoring

  1. Sleep on your side. Some people find using a body pillow helps or you can use the old tennis ball trick if you keep rolling onto your back. Sew a pocket into the back of a t-shirt and slip a tennis ball inside. When you roll on your back you will feel the ball and immediately move to a position on your side.
  2. Avoid alcohol and sedatives before bed. A nightcap might seem like a good way to get to sleep but alcohol relaxes the muscles of the airway, leading to snoring. Alcohol also leads to disturbed sleep – not a good night of rest.
  3. Lose some weight and your snoring will be reduced. Extra flesh around the neck can lead to partial blockage of the airway and snoring.
  4. Is your nose stopped up at night so you become a mouth breather (and then snore)? Open up your nasal passages by taking a hot shower or try the strips that expand your nasal passages. Check for allergens in your bedroom. It could be time to clean, or replace, those old pillows you use.
  5. Practice good sleep hygiene. Have a set bedtime, give yourself plenty of time to wind-down after your long day, avoid looking at electronic devices right before bed (the blue light disturbs melatonin production), and get a good night’s rest.

So you’ve tried all these hints and you still snore like a freight train… It is time to visit the doctor. Obstructive sleep apnea is a condition in which the soft tissues of the mouth and throat relax during sleep and fall back, blocking the airway. You actually stop breathing during sleep. When the brain realizes no oxygen is coming in, it briefly wakens the sleeper to begin breathing again. This can happen a few times a night or it can happen hundreds of times depending upon the severity of the sleep apnea.

Don’t ignore snoring. Contact Clyde, NC sleep apnea dentist Dr. John Highsmith today to schedule your consultation. We can be reached at 828-627-9282.

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Posted in: Obstructive Sleep Apnea

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