Snore No More

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Before that occurs, let’s do a quick Snoring 101.

Why Do We Sound Like a Lawn Mower Attached to a Giant Speaker?

The sounds that occur during snoring is due to the narrowing or obstruction of the airway while you are asleep. The muscles in this airway relax, making the passage smaller. Our breath travels through these passageways and causes the soft tissues to vibrate, making sound that we identify as snoring.

Myth: Snoring is Only Identifiable by the Noise

Not only do you make noises when you snore, there are waking symptoms of a potential snoring condition including headaches in the morning, trouble with memory, learning, and concentration, excessive daytime sleepiness and fatigue, mood swing, anxiousness, and depression, and needing to get up throughout the night to use the bathroom. (If you have these symptoms consult a doctor and don’t go all WebMD and self-diagnose yourself).

Myth: People Who Snore are those Who are More Tired

There are actual risk factors in a person who is more likely to become “one who could wake the dead.” It occurs more often in men than women and can become more common for women during pregnancy. The chances of snoring increases in age for all and other factors include being overweight, drinking alcohol, smoking, nasal congesting, and a family history of snoring or other sleep-disrupting issues. You could also have none of these risk factors and still snore due to shape or construction of your airway, head or neck, which predisposes you to snoring.

Can I Change?

Yes you can! Well, maybe, it all depends if any of these “at home” remedies work for you. If not, you could have a sleep disorder and should see a doctor about other treatments that would best help you. But I digress; here are some treatments for snoring.

Lifestyle Changes

This includes a range of options including losing weight, even a small amount, which can make a significant difference in snoring.

Also, smoking aggravates the tissues in your airway, making snoring more likely, so add this to the reasons why you should quit smoking.

Avoid alcohol close to bedtime, about 3-4 hours beforehand and heavy meals.

Positional Therapy

Sleep on your back? Change it up! Sleeping on your back increases the chance of snoring as your tongue rolls back and your airway is further encouraged to narrow. Sleeping on your side can help to reduce or eliminate snoring as well as a supportive pillow for your head and neck (or sleep with your head slightly elevated).

Oral Appliances

We don’t mean sleeping with your toothbrush but those devices prescribed by sleep specialists to be worn during sleep. CPAP machines are usually given to those suffering from snoring where it is a symptom of sleep apnea and help to position the jaw and tongue to keep the airway open.

As always, consult a doctor before trying some of these remedies to see if your snoring is more severe and part of a diagnosis of a disruptive sleep disorder.

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