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6 Quick Fixes for Snoring

Submitted by New Jersey Snoring Solutions on Tue 04/15/2014 - 10:35
New Jersey Sleep Apnea

Did you know that 45 percent of adults snore, whether it is an occasional occurrence or a chronic problem? More importantly, about 75 percent of individuals who snore suffer from obstructive sleep apnea (OSA).

OSA is a serious condition in which the sufferer temporarily stops breathing periodically throughout the night, due to the throat muscles collapsing. If your snoring is accompanied by uncontrollable sleepiness during the day, mood swings, morning headaches or other symptoms, you should schedule a complimentary consultation with a sleep apnea specialist, such as Dr. Ivan F. Stein at New Jersey Sleep Apnea Solutions, immediately.

However, if your snoring is not affecting your health and is simply a burden on the person sleeping next to you (or down the hall), you may want to try one of the following six quick fixes for snoring.

#1: Lose Weight

Although gaining weight or being above your ideal body weight is not necessarily the cause of your snoring, it is a viable culprit. This is because gaining weight around the neck can squeeze the diameter of the throat’s interior, making it more prone to collapsing while you are sleeping and thus triggering your snoring. If you have recently gained weight and notice that the onset of your snoring coincides with your weight gain, losing weight might help.

#2: Adjust Your Sleeping Position

Sleeping on your back can cause the base of your tongue and soft palate (i.e., the roof of your mouth) to collapse against the back of your throat. This often makes a vibrating sound while you sleep. Sleeping on your side may help alleviate this problem.

#3: Change Your Bedding

Allergens, such as cat hair on the bed or dust mites in your pillows or on your ceiling fan, can contribute to your snoring. Try keeping your pet out of the bedroom, changing your bedding more frequently, or even purchasing allergen-proof bed and pillow covers. And, don’t forget to wipe the dust from the top of your ceiling fan!

#4: Abstain From Alcohol

Sedatives and alcohol decrease the resting muscle tone in the back of your neck, making you more prone to snoring. Avoid drinking alcohol for four to five hours before bedtime to sleep more soundly and make you less likely to snore.

#5: Practice Good Sleeping Habits

Skimping on sleep for days at a time can make you overtired when you finally have an opportunity for a good night’s rest. When you “zonk out” and sleep deeply, your throat muscles become flaccid, contributing to snoring. Maintaining a regular sleep schedule can help you avoid this.

#6 Maintain Open Nasal Passages

If your nasal passages are partially or entirely closed off, air is pushed through the passages more quickly and forcefully, which may cause snoring. This is why devices like Breathe Right nasal strips may work: They help keep the nasal passages more open, allowing for light, steady airflow. Other options to help keep your nasal passages clear include the use of steam or a saltwater rinse.

If you have tried these tricks to stop snoring to no avail, schedule a complimentary consultation with Dr. Stein of New Jersey Sleep Apnea Solutions by calling (855) 949-7667 now.