How to Quit Snoring
Snoring is caused by turbulent airflow through the nose and throat during sleep caused by reversible partial obstruction by soft tissue.
How to Quit Snoring
- Changing your sleep position can reduce snoring that is positional. Sewing a pocket to the front and back of your night shirt and placing a tennis ball in each can force you not to roll onto your tummy or back during sleep and stay on your sides.
- Nasal breath right strips expand narrow nasal passages easing airflow..
- Throat muscle exercises may help but must be repeated daily for effect.
- Dental thrust appliances push your lower jaw forward pulling the tongue away from the back of your throat providing more airspace and less snoring. Assessment for need is usually done through your dentist.
- Nasal decongestants and inhaled steroids reduce inflammatory swelling in the nose and throat widening the effective airflow space and reducing snoring in allergic conditions.
- Regular exercise and weight loss reduce fatty compression of the air passages providing more airflow margin.
- quitping smoking reduces irritation swelling of the lining of your nose and throat.
- Surgical palate debulking is an option in some candidates to quit snoring based in part on a Mallampati airway space score. Uvuloplasty artificially opens up the air passage at the back of the palate.
- When snoring doesn`t respond to over the counter snoring aids you should have a sleep study - polysomnography - done to record your sleep and determine whether you have sleep apnea. Sleep apnea means obstruction significant enough to cause pauses of breathing during sleep or inadequate respiratory effort during sleep. If you do, CPAP pressurized breathing devices can be worn during sleep to force air past soft tissue obstructions in sleep.
Symptoms You Need to Quit Snoring
- Waking your partner. The noise from snoring can be severe enough to strain some relationships. Some partners will demand the snorer to sleep on the couch!
- Waking unrefreshed after sleep. Severe snoring actually leads to mild suffocation during sleep making quality of sleep poor and unfreshing.
- Daytime fatigue, poor memory and poor concentration from poor sleep.
- Headaches. Snoring acts as a barrier to healthy gas exchange during sleep retaining carbon dioxide which causes vasodilation headaches.
- High blood pressure.
- Stubborn weight gain. The stress of snoring during sleep leads to release of stress hormone Cortisol which increases weight gain.
- Sleep apnea. Pauses in breathing during sleep can occur with bad snoring.