6 Tips to Help You Stop Snoring

Does your partner complain that you snore? Not only can snoring put a damper on your intimate relationship, but it can also point to a major problem with the quality of your sleep. Let’s talk about some practical things you can do to reduce or perhaps even stop snoring in. You might be surprised by how easy it is to put an end to the nighttime noise!

Seek Sleep Apnea Treatment

Obstructive sleep apnea (OSA) is a condition characterized by multiple pauses in breathing throughout the night, which occur when tissues in the throat block the airway. Snoring is often (but not always) an indicator that a person has OSA.

One of the best ways to treat sleep apnea is to use a custom oral appliance from a dentist. It can slightly reposition the jaw, allowing for better breathing and eliminating snoring.

Sleep on Your Side

If you sleep on your back, gravity can pull down the tissues in your throat, making it more likely that they will vibrate while you sleep and lead to snoring. Many people find that by sleeping on their side, they can greatly reduce this problem. If it is difficult for you to adjust to a new sleeping position, try taping a tennis ball to your back; it will prevent you from reverting to old habits.

Lose Extra Weight

A large neck circumference is often associated with snoring, and excess abdominal fat can place extra pressure on the lungs. Losing a bit of weight may help to alleviate such issues and reduce snoring. Most people don’t have to make drastic lifestyle changes to accomplish this; many discover that even modest weight loss leads to improvements in the quality of their sleep.

Skip the Nightcap

If you often enjoy a serving of alcohol before you go to bed, it could be contributing to your snoring problem. Alcohol relaxes the muscles throughout the body, including the ones that vibrate in the airway and cause snoring. It is best to abstain from alcohol during the last few hours before bedtime, and keep in mind that you should drink only in moderation.

Quit Smoking

Cigarette smoke is an irritant that can cause inflammation and swelling in the airway, leading to snoring. Quitting (or at least cutting back) may make it much easier for you to breathe well during sleep.

Consider Surgery

The above tips can help most people find freedom from snoring. However, some issues are best addressed by surgery. This is generally a last resort, but it is worth talking to your doctor about it if other anti-snoring methods have proven unsuccessful.

Snoring is more than just an annoyance — it can affect your relationships and your health! Thankfully, putting an end to this bothersome noise is not difficult for most people.

Meet Dr. Mogell

Dr. Kenneth Mogell, a board-certified specialist in sleep medicine with over 10 years of experience treating sleep breathing disorders is the practice’s founder and primary practitioner. The practice has three South Florida locations: Melbourne, Vero Beach, and Boca Raton. To learn more about Florida Dental Sleep Disorders and Dr. Kenneth Mogell, contact our team at 844-294-7559. We accept Medicare, Tricare and most medical insurance!