men are about twice as likely to snore as women are, and it can be caused by a number of things, including allergies, aging, a cold or even just the distinctive shape of your throat. sleeping on your back or drinking alcohol before bed tends to make it worse, further relaxing the muscles and allowing the tongue to close the throat and restrict air. but sometimes it can be a sign of sleep apnea, a potentially serious condition that causes breathing to repeatedly stop and start throughout the night, preventing you from getting a decent night’s rest. download a recording app, like snorelab, to your phone and run it while you sleep. most of the time, the first one can be done at home in one night and will tell you if your snoring is a symptom of a larger problem, like sleep apnea, based on how many times per hour it interrupts your sleep. there are pillows available to help you sleep on your side and shirts that make it uncomfortable to roll on your back.
the simplest way to prevent this is with a daily set of tongue exercises. if your sleep study suggests your snoring is moderate — that the lack of air is interrupting your sleep more than 15 times per hour — you should see a sleep doctor, pulmonologist or ear, nose and throat specialist. this is a device that attaches to either your nose or your nose and mouth to increase the amount of air getting past your throat. it’s more convenient than a tube strapped to your face, but it requires a skilled dentist and multiple visits to tailor it to your teeth and jaw. losing weight will decrease the pressure on your windpipe and allow more air to pass. “when you get into the severe ranges of apnea, then cpap is more predictable to solve your problem,” he said. but all require you to sleep with something covering part of your face that connects to a softly whirring machine.
change your sleeping position. elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. there are specifically how can i stop snoring? sleep on your side. about half of snorers with sleep apnea in one israeli study were found to stop when they changed, .
, . 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. change your sleep position. lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. lose weight. avoid alcohol. practice good sleep hygiene. open nasal passages. change your pillows. stay well hydrated.
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