Professional Documents
Culture Documents
How To Stop Snoring
How To Stop Snoring
Just about everyone snores occasionally, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of other family members. Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isnt the only remedy for snoring. There are many other effective solutions available.
In This Article:
The causes of snoring Don't let snoring damage your relationship Communicating with a partner who snores Dealing with complaints about your snoring Finding the right snoring cure Self-help snoring cures Medical cures and treatments
(Show more...)
Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. The way youre built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring. Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring. Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
Sleeping alone. If you or your partner snores, you might decide to sleep alone. That only makes for a lack of physical intimacy and a strained relationship. And if youre
the one snoring, you might feel lonely, isolated, and frustrated about something you feel you have no control over. Snoring spats. Its common to be irritable when lack of sleep is an issue. But try reining in your frustration. Remember, you want to attack the snoring problemnot your sleep partner. Partner resentment. When a non-snorer feels they do everything possible to sleep through the night (ear-plugs, noise-machines, etc.) but their partner does nothing to combat their own snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected.
Time your talk carefully. Avoid middle of the night or early morning discussions when youre feeling exhausted. Keep in mind its not intentional. Although its easy to feel like a victim when you lose sleep, remember that your partner isnt keeping you awake on purpose. Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way. Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments youre harboring. Use humor and playfulness to bring up the subject of snoring without hurting your partners feelings. Laughing about it can ease tension. Just make sure it doesnt turn into too much teasing.
Snoring is a physical issue. Its nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands. Avoid taking it personally. Try not to take your partners frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day. Make it clear that you prioritize the relationship. If you and your partner have this understanding, youll both do what it takes to find a cure for the snoring. Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that its not okay for them to throw an elbow jab or snap at you when youre snoring.
Closed-mouth snoring may indicate a problem with your tongue. Open-mouth snoring may be related to the tissues in your throat. Snoring when sleeping on your back is probably mild snoring improved sleep habits and lifestyle changes may be effective cures. Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring. Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat. Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications youre taking, as some encourage a deeper level of sleep which can make snoring worse. Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping. Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat. Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk. Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.
Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day. Close your mouth and purse your lips. Hold for 30 seconds. With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (the hanging ball) move up and down.
Singing Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles. Playing the didgeridoo Thinking of taking up a new instrument? Studies show that learning to play a didgeridoo (native Australian wind instrument) can strengthen the soft palate and throat, reducing snoring.
Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face. Dental appliances, oral devices, and lower jaw-positioners often resemble an athletes mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep. Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring. New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.
You snore loudly and heavily and are tired during the day. You stop breathing, gasp, or choke during sleep. You fall asleep at inappropriate times, such as during a conversation or a meal.
To rule out a more serious problem, a physician may refer you to a sleep specialist for a home-based sleep test using a portable monitor or an overnight stay at a sleep clinic. If these sleep studies conclude that the snoring is not related to any sleeping or breathing disorders, you can discuss different treatment options to stop the snoring.
Sleep Apnea - Frequent, loud snoring may be a sign of sleep apnea, a common and potentially serious disorder in which breathing repeatedly stops and starts as you sleep.
How to Sleep Better The way you feel during the day hinges on how well you sleep at night. Find tips for getting better sleep and developing a regular sleep routine.
Can't Sleep? You dont have to put up with insomnia. Simple changes to your lifestyle and daily habits can put a stop to sleepless nights.
How Much Sleep Do You Need? - Learn what happens when youre sleeping, how to determine your nightly sleep needs, and what you can do to bounce back from chronic sleep loss.
Sleeping Well As You Age As we age we experience changes in our sleeping patterns, but our total sleep needs stay the same. Explore sleep tips that can help seniors get