Top 10 Tips on How to Stop Snoring
A practice dedicated to the developing science of airway health and the factors which lead to sleep problems in adult and child patients.
Do you or your bed partner snore during sleep? Do you keep your bed partner awake because of your snoring habit? If these things apply to you, you don’t have to worry. Aligned Healing’s highly experienced snoring and sleep apnea dentist can resolve your snoring issue and help you sleep peacefully.
Schedule your snoring and sleep apnea appointment NOW and take the first step toward a peaceful sleep.
According to a recent study, about 44% of men and 28% of women between the age of 30 and 60 suffer from snoring. Aligned Healing provides ultimate solutions to help you eliminate snoring, ensuring sound sleep and peace of mind. With our state-of-the-art equipment, we can treat your snoring and sleep apnea.
Do you know why people snore? Snoring is a disturbing sound caused by passing air from a temporarily blocked airway.
Many people have this problem. It can lead to other health problems, such as sleep apnea, high blood pressure, and heart disease. It can also cause feelings of tiredness during the day.
Below are the tips and tricks on how to stop snoring immediately!
Limit Alcohol Consumption
Avoiding alcohol gives great benefits against snoring. Alcohol is a muscle relaxant that makes your throat muscles slack, narrowing the airway. The chances of snoring increase if you consume alcohol before going to bed. To eliminate snoring, you need to avoid or limit alcohol consumption.
To avoid alcohol consumption, set a drinking limit, go for alcohol-free days, and use healthy alternatives to alcohol. Using stress management techniques and staying hydrated can also get you sleeping better and make you feel great.
Maintain a Healthy Weight
Aligned Healing experts say that weight loss can go a long way to eliminating snoring. Being overweight or obese can cause snoring, and you may develop sleep apnea as well. There is research that suggests that with weight loss, snoring can disappear completely. Neck fat can make breathing difficult by narrowing the airway and causing a vibrating sound.
A balanced diet with vegetables, protein, and grains can help you lose weight and sleep well. Daytime sleepiness may also lead to binge eating and may lead to eating disorders. Daily exercise plays a significant role in eliminating extra fats from your body.
Use Anti-Snoring Devices
A variety of anti-snoring devices are available. These include nasal strips, mouthpieces, and CPAP (Continuous Positive Airway Pressure). These devices widen the air and nasal passages and reposition the jaw or tongue.
Maintain Good Sleep Hygiene
Good sleep hygiene is essential to reduce snoring. It would be best to have a consistent sleeping routine, with a comfortable environment and a calm bedtime routine. A consistent sleep pattern may help you regulate your body’s internal clock and promote sleep during the night.
Good sleep hygiene can reduce snoring by promoting more profound and more restful sleep. Getting enough rest helps keep our throat and tongue muscles from blocking our airways too much, which can reduce snoring.
Regular Exercise
Doing exercise daily helps to manage and reduce snoring. Regular exercise causes your lungs to get stronger. Exercise will help tone your neck muscles, giving them strength if relaxed.
To reduce snoring, you should concentrate on the throat, mouth, and nose, which are the main muscles. To tone these muscles, you can also play a wind instrument.
Other aerobic exercises, such as cycling, walking, swimming, etc, can contribute to increased lung health, which reduces snoring. As always, it’s essential to consult a healthcare professional before starting any new exercise regimen.
Avoid Smoking
Smoking is a significant factor causing snoring to get worse. The toxins in cigarettes cause the airways to become narrow and irritate the throat while breathing.
The narrowing stops airflow and increases the likelihood of the vibrations that result in snoring. Smoking makes breathing problems worse and messes up sleep, increasing the chance of sleep problems.
Schedule your snoring and sleep apnea appointment NOW and take the first step toward a peaceful sleep.
Regular Checkups
Regular checkups are essential to monitor your airway and catch any problems that could cause snoring. The physician may examine your throat, nose, and mouth to look for abnormalities and suggest further treatment. A sleep study is essential for the diagnosis of sleep disorders.
Regular checkups can help determine why you snore and determine if any of your treatments are working. Changes can be made if needed to improve your sleep.
Change Sleeping Positions
Sleeping position greatly influences snoring. When you are in a deep sleep, gravity pulls your tongue toward the back of the soft palate and blocks the airway. Experts suggest sleeping on your side, known as the lateral sleeping position. Talk to your doctor about any problem related to breathing to prevent yourself from snoring.
While sleeping, you can also use a pillow to maintain the position throughout the night. The elevated head position can also be beneficial when your head is slightly raised.
By keeping your soft tissues and tongue from obstructing your airways while you sleep, raising your head can help minimize snoring.
Stay Hydrated
To manage snoring, adequate hydration is essential. When dehydration occurs, the body releases mucus, which blocks the airway. The blockage due to this mucus induces snoring. Water keeps the secretion thin and less likely to block the airway.
Drink at least eight glasses of water every day to keep hydrated and healthy. You may also increase your water intake based on your physical activity. You should consume caffeinated drinks in a moderate amount due to their diuretic effects.
You can also keep a glass of water near you to stay hydrated during the night if you feel thirsty. Always consult a healthcare professional if you have any concerns regarding your hydration status.
Consider Medical Treatments
Suppose you suffer from snoring even after using anti-snoring devices and other tips. Then, you should seek medical treatment from our highly experienced snoring and sleep apnea dentist.
Doctors advise medical treatments in severe cases where snoring leads to sleep disorders such as sleep apnea. Medical treatments may include nasal and oral steroids, which reduce swelling in the airway. Non-invasive choices for keeping your airways open during sleep include CPAP therapy, which uses a machine. In extreme cases, our highly experienced dentist sometimes removes excess tissues in the throat and nose.
Schedule Your FREE Snoring and Sleep Apnea Consultation NOW!
Snoring is a common sleep problem that affects almost half of the population. Sometimes, people cannot address it because there may be underlying health issues such as sleep apnea. Snoring dramatically affects your sleep, relationship, and self-confidence. You may also feel anxious due to sleeplessness caused by snoring.
All of these tips can help you manage your snoring and sleep better. If you want a permanent solution against snoring, visit our experienced dentist at Aligned Healing and take the first step toward a good night’s sleep.
