your snoring can ruin your partner’s shut-eye and be a red flag for obstructive sleep apnea, or osa. and 34 percent of men and 19 percent of women who snore routinely have osa or are at risk for it, says the american academy of sleep medicine. you can buy a special pillow to lift your chin and keep your tongue from blocking the back of your throat as you sleep. you can also consider an anti-snore pillow, which has a cutout in the center designed to keep you on your side. these may help address mild snoring problems in people who snore only when lying on their back, explains jennifer hsia, m.d., an assistant professor in the department of otolaryngology, head, and neck surgery at the university of minnesota medical school.
snoring occurs when soft tissue in your throat partly blocks the airway and airflow causes the tissue to vibrate, producing the telltale noise. exercise 4: elevate the soft palate (the back of the roof of the mouth) and the uvula (the fleshy protrusion that hangs from the soft palate) while making the vowel sound “a.” if lifestyle strategies don’t help you stop snoring, see your doctor, a sleep specialist, or an otolaryngologist, who may recommend an overnight sleep test to see whether you have osa. in 2015, the american academy of sleep medicine and american academy of dental sleep medicine noted that there is moderate evidence that they improve quality of life. a 2016 study in the new england journal of medicine found that cpap helped reduce daytime sleepiness and snoring (but not cardiovascular risks) for people who were followed for an average of almost four years. catherine winters is a freelance writer who regularly contributes to the consumer reports on health newsletter and to consumer reports on health-related topics.
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