- Snoring is a very common condition that affects about 45% of adults. It’s frequently not taken very seriously, but it can disrupt your sleep as well as that of your loved ones. In fact, it can even be a possible symptom of obstructive sleep apnea, a serious sleep disorder.
In this blog, the board-certified sleep doctors at eos sleep explain how snoring can be treated, particularly without surgery.
What type of snoring treatment is effective?
Sometimes snoring can be relieved by some relatively simple measures, which include the following:
Sleeping on your side
If you tend to sleep on your back, flip to your side instead. This will help keep your tongue and soft palate from collapsing and partially blocking your airway, causing a snoring sound as you breathe in.
Lose excess weight
Anyone can snore, but if you’re carrying some extra pounds, you’re more likely to do so. If you used to weigh less and didn’t snore at that point in your life, try to lose some weight. This can be particularly helpful if the diameter of your neck has gotten larger since weight in this area can make your airway more likely to become partially blocked during sleep.
Avoid alcohol and sedatives
The use of alcohol or sedatives can reduce the muscle tone in the back of your throat and make it more likely that you’ll snore. It’s best to avoid them, especially within four or five hours of bedtime.
Develop good sleep habits
Try to develop a good sleep schedule and get enough rest so you don’t become exhausted and sleep-deprived. If you’re overly tired, the muscle tone in the back of your throat may be reduced just as it does if you drink alcohol or use sedatives.
Clear your nasal passages
Nasal congestion can contribute to snoring, so if this is an issue, take steps to open the blockage. Try a hot shower before bedtime, or use a neti pot to rinse out your nasal blockages.
Cut down on allergens
If you find yourself becoming congested primarily at night, you may have allergens in your bedroom. Your pillow can be a haven for dust mites, so fluff it in the dryer every few weeks and replace it every six months. Also keep pets out of the bedroom, since their dander can also cause nasal congestion.
What if lifestyle changes don’t work well enough?
In some cases, lifestyle changes and other types of snoring treatment aren’t successful enough, and surgery may be needed. This can be the case if a structural abnormality, such as a deviated septum, is causing you to snore. A doctor may need to fix the underlying issue using surgery such as a septoplasty, which corrects a deviated septum.
If you snore, make an appointment today with the sleep specialists at eos sleep. We’ll help determine if you have sleep apnea as well as provide the most conservative snoring treatment that will help you and your bed partner get a good night’s sleep.