According to Johns Hopkins Medicine, about one in four adults snore regularly. This ratio is even higher for people who are overweight or have sleep apnea. Not only can snoring be disruptive to your sleep but also to the sleep of anyone around you. While this behavior is fairly common and often the subject of light-hearted jokes, it can also be a sign of a more serious airway complication. To alleviate yourself and your partner from the nighttime disruption, here are 5 at-home snoring remedies.
1. Sleep on Your Side
Sleep researchers in Isreal examined more than 2,000 sleep apnea patients and found that 54 percent only snored when asleep on their backs. Sleeping on either side can reduce or eliminate these episodes of interrupted breathing during sleep. Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
2. Lose Weight
Carrying extra pounds can make you more likely to snore. The additional weight, especially that stored around your neck and face, can create added pressure on your airway while you’re sleeping. Weight loss may reduce the prevalence of snoring episodes as well as reduce, and in some cases eliminate, cases of sleep apnea.
3. Use an Oral Appliance
Dr. Marzban recommends[link id=’52222′ text=’ MicrO2′ esc_html=’false’] for many patients struggling with snoring and sleep apnea. This alternate option to the traditional CPAP (continuous positive airway pressure) machine, is not only significantly less disruptive but also more comfortable for many people seeking relief. The MicrO2 sleep appliance utilizes a control cured dental-grade polymethyl methacrylate (PMMA) material which is less porous, stronger, and cleaner than traditional oral appliance therapy (OAT) devices.
4. Stop Smoking
This may seem obvious, but if you’re a smoker who snores or has sleep apnea, quitting can go a long way to alleviating your symptoms. Nicotine is an adrenal stimulant that increases the heart rate and blood pressure while narrowing airway passages, causing an increase in the potential for airway obstruction while you sleep.
5. Limit or Avoid Alcohol Before Bed
Alcohol can cause an increase in snoring for several reasons. First, alcohol relaxes the muscles of your throat and tongue which may contribute to narrowing airways. If you’re prone to snore while lying on your back (a common trait of sleep apnea), drinking before bedtime can exacerbate this condition by making it difficult or even impossible to change positions. Finally, alcohol is a diuretic which can result in dehydration and further limit airway passage due to increased mucus production.
Looking for More At-Home Snoring Remedies?
Contact Dr. Marzban today to schedule a consultation and get yourself on the path to a better quality night’s sleep. You can contact our office by calling703-323-8200 or by filling out a contact form[link id=’50003′ text=’ here’ esc_html=’false’].
