Many people snore, and in some cases, it causes no issue.
However, it can disrupt your sleep or the sleep of those closest to you.
A continuous positive airway pressure (CPAP) machine can be used to reduce snoring.
Constantine Johnny / Getty Images
Constantine Johnny / Getty Images
1.
Sleep Position
The way you sleep can significantly impact whether or not you snore.
Learning ways to manage snoring can mitigate these effects.
When people dont get adequate quality sleep, they are more likely to snore.
Because of that, limiting or eliminating alcohol prior to sleeping can reduce the risk of heavy snoring.
Quitting Smoking
Smoking is a risk factor for many chronic diseases and conditions that affect the airways.
Due to its damaging effect, people who smoke are more likely to snore than those who do not.
Speak to your healthcare provider about which is right for you.
Limit Sedatives
Sedatives are designed to help the body relax.
However, taking them before bed will also relax the muscles in the airways that drive snoring.
This turns sleep deprivation into a vicious cycle.
Elevating the head decreases pressure on the throat, allows for easier nose breathing, and opens the airways.
Using a Humidifier
Dry air can lead to insufficiently lubricated airways.
Engage in Regular Exercise
Physical exercise can help reduce the risk of developing chronic diseases.
It can also reduce the severity of already-developed chronic conditions, including OSA.
How Often Should You Do Mouth Exercises?
To benefit from mouth exercises for snoring, you should perform them for 10 minutes daily for three months.
It promotes deep sleep, which can positively impact snoring by improving sleep quality.
If a medical intervention is needed, there are several available:
1.
Treat Allergies
Allergies can cause congestion and reduced airflow in the nose.
This can cause a person to breathe through their mouth while sleeping and increase snoring.
Treating allergiescan reduce snoring by opening up the nasal passages.
Treatments include nasal steroid sprays and non-sedating antihistamines.
Surgery for Structural Issues
Specific structural issues, such asnasal polyps, can drive snoring because they affect breathing.
Surgeries to correct these issues can help reduce or eliminate snoring.
There are various surgeries available, including:
3.
This treatment is typically only used in cases of obstructive sleep apnea.
To do that, you will have to do a sleep study.
If your only symptom is snoring, its unlikely that you have OSA and require a CPAP machine.
You may also need authorization from your insurance company.
While some people have underlying health conditions that drive snoring, others do not.
Sleep Foundation.How to stop snoring: 10 ways to end noisy nights.
MedlinePlus.Obstructive sleep apnea - adults.
Centers for Disease Control and Prevention.About sleep.
doi:10.2196/30102
MedlinePlus.Humidifiers and health.
Texas Sinus and Snoring.Sleep hygiene impact on snoring: tips & best practices for quiet sleep.
Harvard Health Publishing Harvard Medical School.Do allergies make snoring worse?
Duke Health.Sleep apnea surgery, snoring surgery: types.
MyHealth Alberta.Sleep apnea: should I have a sleep study?
