Noisy Nights? Try These 10 Methods to Stop Snoring

Does your partner frequently complain about your snoring? For the sake of their sleep and your relationship, it would be worth your time to investigate methods that could put an end to noisy nights! How can you stop snoring? Here are 10 suggestions that might be helpful:

1.    Get Treated for Sleep Apnea

Loud, frequent snoring is often a symptom of obstructive sleep apnea, which is a serious medical condition. Fortunately, the testing process is non-invasive, and there are multiple effective treatment options.

2.    Quit Smoking

Smoking can irritate your airway, causing inflammation. In turn, this can make it more likely that you will snore. At the very least, it would be beneficial to cut back on the number of cigarettes you smoke each day.

3.    Avoid Alcohol Before Bedtime

Alcohol causes muscles throughout the body to relax, including those that control airway function. As a result, you may be more likely to snore. When you drink, try to stop at least a few hours before you head to bed.

4.    Change Your Sleeping Position

Sleeping on your back allows gravity to work against you; tissues in your throat are more likely to fall backward and interfere with your breathing and cause snoring. Sleeping on your back or at a slight incline may be beneficial.

5.    Lose a Few Pounds

Excess fatty tissue can place pressure on your airway, increasing the risk of snoring. Even modest weight loss may result in higher-quality breathing during sleep.

6.    Use a Nasal Strip or Dilator

Nasal congestion is associated with an increased risk of snoring. A nasal strip or dilator can promote healthy nasal breathing and help you and your partner to enjoy quieter nights.

7.    Perform Mouth Exercises

Certain mouth exercises can strengthen and train the muscles that control breathing. Set a reminder each day so you can be consistent with your oral exercise routine.

8.    Address Your Allergies

Allergies to pet danger, pollen, and other substances may interfere with your ability to breathe well while you sleep. Deep cleaning your house, using air filters, and seeking medical care for your allergies could all reduce snoring.

9.    Go to Bed at a Reasonable Time

If you go to bed when you are extremely tired, it is more likely that the tissues in your airway will over-relax and cause snoring. Try to make it your routine to go to bed and wake up at the same time every day.

10. Consider Surgery

In rare cases, anatomical abnormalities, such as a deviated septum or jaw problems, can be severe enough to cause frequent snoring. Your medical team might recommend that you undergo surgical treatment to correct such issues.

Meet the Practice

Dr. Kenneth Mogell is a dental sleep expert who has been serving Melbourne, FL, and nearby communities for many years. He specializes in providing custom oral appliances that can reduce snoring and treat obstructive sleep apnea. If you are concerned about the quality of your breathing during sleep, he and our team are ready to consult with you. Contact us at 321-265-3462.