| Snoring Remedies That Really Work |
Most snoring isn't caused by serious health problems. It often can be solved through weight loss and/or
changing your sleeping position. Both alter the position of relaxed muscles in the mouth, tongue and throat,
which vibrate when you breathe.
If you or your spouse snores so loudly that it can be heard in the next room or if you're always sleepy during the
day, see your doctor.
You could have sleep apnea. In this serious condition, excessive sagging of throat tissues causes your airway
to collapse, preventing breathing. You snore loudly, then stop breathing for 10 to 30 seconds. The lack of
oxygen and increase in carbon dioxide signal you to wake up, forcing the airway open with a loud snort. The
sudden drops in blood oxygen levels increase blood pressure and strain the cardiovascular system.
Once sleep apnea has been ruled out, there are ways to reduce snoring...
Lose weight. Excess weight increases the amount of fatty tissue in the throat and airways. Smaller airway
openings mean more snoring. Losing 10 to 20 pounds may significantly reduce the volume and frequency of
snoring.
Avoid alcohol near bedtime. Drinking alcohol within two hours of bedtime is a common cause of snoring
because it relaxes the throat muscles.
Sleep on your side or stomach. These are the best positions for keeping airways open. When you sleep on
your back, the tongue falls backward into the throat and gravity pulls tissue downward, increasing snoring.
Helpful: Sew a small pouch on the back of your pajamas or a T-shirt, and put a tennis ball inside. The
pressure from the ball will make you less likely to roll onto your back while you are sleeping.
Reduce nasal congestion. You naturally breathe through your mouth when your nose is congested, and
mouth-breathing increases snoring.
For congestion that lasts just a few days, use a decongestant. If you have persistent congestion, talk to your
doctor. You might need nasal steroids or other treatments to keep nasal passages open.
Use nasal strips. Placed over the bridge of the nose at night, adhesive strips, such as Breathe Right, pull the
nostrils open and make it easier to breathe. They work best for those with narrow nasal openings. Cost: About
50 cents per strip.
Wear a dental appliance. Mouth guard-like devices can be worn at night to move the lower jaw forward,
opening airways and reducing snoring.
Over-the-counter dental devices are available, but the ones that are custom-made by dentists are more
effective. Most have adjustments for fine-tuning the amount of jaw movement. Cost: $50 to $2,000. The more
expensive models typically are more comfortable and adjustable, and they last longer.
Your dentist might suggest fitting you with a tongue-retaining device. This is not as effective as an appliance
that moves the jaw forward.
If all else fails, you may need surgery. Check with your doctor.
changing your sleeping position. Both alter the position of relaxed muscles in the mouth, tongue and throat,
which vibrate when you breathe.
If you or your spouse snores so loudly that it can be heard in the next room or if you're always sleepy during the
day, see your doctor.
You could have sleep apnea. In this serious condition, excessive sagging of throat tissues causes your airway
to collapse, preventing breathing. You snore loudly, then stop breathing for 10 to 30 seconds. The lack of
oxygen and increase in carbon dioxide signal you to wake up, forcing the airway open with a loud snort. The
sudden drops in blood oxygen levels increase blood pressure and strain the cardiovascular system.
Once sleep apnea has been ruled out, there are ways to reduce snoring...
Lose weight. Excess weight increases the amount of fatty tissue in the throat and airways. Smaller airway
openings mean more snoring. Losing 10 to 20 pounds may significantly reduce the volume and frequency of
snoring.
Avoid alcohol near bedtime. Drinking alcohol within two hours of bedtime is a common cause of snoring
because it relaxes the throat muscles.
Sleep on your side or stomach. These are the best positions for keeping airways open. When you sleep on
your back, the tongue falls backward into the throat and gravity pulls tissue downward, increasing snoring.
Helpful: Sew a small pouch on the back of your pajamas or a T-shirt, and put a tennis ball inside. The
pressure from the ball will make you less likely to roll onto your back while you are sleeping.
Reduce nasal congestion. You naturally breathe through your mouth when your nose is congested, and
mouth-breathing increases snoring.
For congestion that lasts just a few days, use a decongestant. If you have persistent congestion, talk to your
doctor. You might need nasal steroids or other treatments to keep nasal passages open.
Use nasal strips. Placed over the bridge of the nose at night, adhesive strips, such as Breathe Right, pull the
nostrils open and make it easier to breathe. They work best for those with narrow nasal openings. Cost: About
50 cents per strip.
Wear a dental appliance. Mouth guard-like devices can be worn at night to move the lower jaw forward,
opening airways and reducing snoring.
Over-the-counter dental devices are available, but the ones that are custom-made by dentists are more
effective. Most have adjustments for fine-tuning the amount of jaw movement. Cost: $50 to $2,000. The more
expensive models typically are more comfortable and adjustable, and they last longer.
Your dentist might suggest fitting you with a tongue-retaining device. This is not as effective as an appliance
that moves the jaw forward.
If all else fails, you may need surgery. Check with your doctor.
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