Snoring can be a nuisance not only to the snorer, but also to anyone within hearing range. It’s commonly caused by tissues in your palate or throat vibrating with the airflow from your lungs. However, often snoring is symptomatic of a deeper problem such as a sleeping disorder. Bring some peace and quiet to your nighttime repose with these helpful tips to stop snoring and start dreaming again.
Change Your Position
Sometimes the cessation of snoring can be as simple as shifting your position. When you lie on your back, the soft palette and back of the tongue move to the back of your throat, which exacerbates the vibrations that cause snoring. You can prevent this by sleeping on your side. To keep yourself from rolling over onto your back, tape or sew a tennis ball or golf ball to the back of your pajama top. This helps remind you to remain on your side.
Use the Correct Pillow
Soft pillows don’t properly support your head, and this may encourage airway obstruction leading to snoring. Instead, always use a firm pillow. Additionally, breathing in dust, allergens, and pet dander on your pillow can lead to snoring. Wash your pillows in the air fluff cycle of your machine every few weeks and replace them every six months.
Adjust Your Diet
Reducing your intake of certain inflammatory foods that stimulate swelling of throat tissues and block nasal passages can reduce snoring. For instance, red meat causes muscle inflammation that can swell the throat and sinuses, whereas legumes and fish provide abundant protein without inflammation. Cow’s milk and other dairy products produce mucus in the throat that inhibits air flow. Mucus-free alternatives include soy milk and nut milks. Caffeinated beverages such as coffee not only keep you awake, but also inflame your mouth and throat. If you like a warm drink before you retire, try a caffeine-free congestion-relieving alternative such as hot herbal tea.
Try Nose Strips
If snoring is caused by nasal congestion or obstruction, over-the-counter nose strips may help. These are flexible adhesive bands that you place on the bridge of your nose. They slightly open your nostrils to increase airflow. However, they are ineffective in treating snoring brought on by sleeping disorders. We have several solutions to offer our patients and only recommend after a thorough review of your medical history, symptoms and consult.
Test for Sleep Apnea
Sleep apnea is often a chronic condition that results in sleep deprivation. This can bring on high blood pressure, cardiovascular disease, diabetes, and a host of other health problems. Besides loud snoring, other sleep apnea symptoms may include morning headaches, daytime fatigue, forgetfulness, depression, and difficulties with concentration. Solutions include using a CPAP or CPAP alternative.
If you think you may have sleep apnea, get tested by a professional sleep specialist. Call HollowBrook Sleep today for your free one hour consultation.