ways to reduce snoring

your sleep can be disrupted in multiple ways: by noisy garbage trucks outside, work-related stress and anxiety, or a restless bed partner. some of these can be more easily treated than others, and the severity of the obstruction can dictate your treatment. if doctors don’t suspect obstructive sleep apnea to be the cause of your snoring, though, lifestyle changes might help you sleep more restfully. this can lead to the collapse of your upper airway in sleep. or if your bed can move, raise the head of it a few inches, which may reduce upper airway obstruction that occurs when you sleep. in addition to a decrease in your blood pressure and an increase in your energy levels, it can help reduce your snoring. if your snoring is caused by nasal congestion — especially the common cold or a sinus infection — taking a decongestant can help curb your snoring.

nasal strips are flexible bands you can stick to the outside of your nose to keep your nasal passages open. in severe cases, surgery might be needed to relieve the causes of your snoring. and with proper treatment, your snoring can improve. but sometimes, stopping snoring is as simple as sleeping on your side instead of your back, losing a few pounds, and cutting back on alcohol in the evening.” treating snoring that’s a symptom of sleep apnea can be a more complex endeavor. after a sleep apnea diagnosis, you can improve your sleep and reduce symptoms like snoring by making lifestyle changes. in other cases, surgery of your upper airway, weight loss surgery or an implantable device known as hypoglossal nerve stimulation may be considered. policy snoring can disrupt your or your bed partner’s sleep.

cleveland clinic is a non-profit academic medical center. but it can also be a sign of obstructive sleep apnea, a potentially serious condition that causes repeated pauses in breathing during the night. he explains why it’s important to root out the cause of your snoring — and how to squash the problem so that everyone can get some rest. but it tends to be more common in men and people who are overweight. but it can be a sign of obstructive sleep apnea. this sleep disorder causes you to stop breathing for a few seconds at a time, over and over, night after night. if left untreated, sleep apnea can lead to serious health problems, including: “extra weight is one of the primary causes of snoring in both children and adults,” dr. reisman says. in people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy — and turn down the dial on the nighttime noise. (weird but true: some people swear by sewing a tennis ball to the back of their shirt to keep them from rolling onto their back at night.)

adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. if tennis balls and nasal strips don’t do the trick — or if you have symptoms of sleep apnea — talk to your doctor about these proven remedies that address both snoring and apnea: continuous positive airway pressure (cpap) is considered the gold standard treatment for sleep apnea and snoring. the pressurized air keeps your airways open while you doze. “it can take a little time to get used to it, but it solves the snoring and sleep apnea problem immediately.” if a cpap doesn’t agree with you, an oral appliance can bring you snoring relief. though some over-the-counter varieties are available, dr. reisman recommends going to a dentist or oral surgeon for an appliance customized for your mouth. to get to the bottom of your nighttime noisemaking, talk to your doctor. you spend the night in a sleep lab so doctors can monitor you while you slumber. “if you have apnea, make sure to get the treatment you need to take care of your long-term health.” cleveland clinic is a non-profit academic medical center. it can be a sign of a serious sleep disorder.

continuous positive airway pressure (cpap) is considered the gold standard treatment for sleep apnea and snoring. you wear a mask over your nose how to stop snoring age. being overweight or out of shape. the way you’re built. nasal and sinus problems. alcohol, smoking, and medications. sleep sleep position. when you lie on your back, slack tissues in the upper airways may droop and constrict breathing. sleeping on your side may, .

, . to prevent or quiet snoring, try these tips:if you’re overweight, lose weight. sleep on your side. raise the head of your bed. nasal strips or an external nasal dilator. treat nasal congestion or obstruction. limit or avoid alcohol and sedatives. quit smoking. get enough sleep. everyone responds differently to snoring treatment, but the most effective methods include the following:sleep on your side.wear a nasal strip or dilator.use an anti-snoring mouthpiece.reduce your body weight.try mouth exercises.quit smoking.avoid alcohol before bed.

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