Snoring can be disruptive to a person’s quality of sleep, and it may indicate a serious sleep disorder called obstructive sleep apnea. Fortunately, there are steps that can be taken on how to alleviate snoring. Lifestyle changes, such as avoiding alcohol at bedtime and refraining from smoking or taking allergy medications, can often help. Other treatment options include a mandibular advancement splint, which looks like a mouth guard and pushes the lower jaw forward.
1. Sleep on your side
It may seem counterintuitive, but sleeping on your side can alleviate snoring. People snore more often when they sleep on their backs, because the tongue falls into the throat and narrows the airway, partially obstructing airflow. People who snore when they sleep on their backs might benefit from a change in sleeping position, or a device such as an internal nasal dilator (available at most pharmacies) that sits inside the nose and widens it, or a special pillow.
Losing weight also may help, because people who are overweight tend to have extra tissue in their throats that can contribute to snoring. If snoring persists, see your doctor, who may recommend a sleep study. Other treatments may include medication or a mandibular advancement splint (looks like a mouth guard but moves the lower jaw forward to open up the airway). If you’re sharing a bed, an adjustable bed may help, too.
2. Try a mouthguard
Snoring is a common condition that can have serious consequences. It can disrupt sleep patterns, lead to strained relationships and cause poor daytime performance. It’s also linked to obstructive sleep apnea, a dangerous and potentially fatal medical condition.
There are a variety of ways to alleviate snoring. Lifestyle changes such as losing weight, avoiding alcohol before sleeping, not smoking, changing sleep positions and reducing allergens such as pet dander in the bedroom can help.
Over-the-counter anti-snoring mouthguards, such as boil-and-bite types that can be made at home, can help prevent the tongue from falling back into the throat and obstructing air flow. Internal and external nasal dilators, which expand the nostrils and improve airflow, can help as well. Severe snoring, however, may require medical treatment, such as laser-assisted uvulopalatopharyngoplasty or radiofrequency tissue ablation.
3. Sleep with a pillow
A good night’s sleep is vital for a healthy lifestyle. It impacts everything from a person’s mood to their ability to focus on daily tasks. But, if you or your partner snores, getting restful sleep can be challenging. This may be especially true if the person’s snoring is related to obstructive sleep apnea, which can cause serious health complications.
One of the most effective ways to combat snoring is to use a pillow designed to promote good sleeping posture. These pillows are usually made with a hollowfibre filling that has been treated to prevent bacteria and is hypoallergenic. They can be purchased in a variety of sizes and firmness levels. Some even come with a sleep trial to ensure that the pillow is right for a person’s needs.
4. Try a nasal dilator
A good night’s sleep is essential for your physical and mental health. But if you or your partner snores, it can be difficult to get the restful sleep you need.
Luckily, there are many ways to alleviate snoring. If you snore, talk with your healthcare provider and ask about options for improving your sleep. He or she may recommend a mandibular advancement splint, which looks like a mouth guard and pulls the lower jaw forward to reduce airway narrowing during breathing. Other options include nasal strips or disks that open the nostrils to improve airflow and decrease snoring. You might also try an oral appliance, which is a customized device fitted by a dentist or prosthodontist to fit your mouth. These devices reduce snoring and help with symptoms of sleep apnea, such as daytime fatigue or irritability.
5. Invest in a CPAP machine
There are various devices available to alleviate snoring that can be custom-fitted by an ear, nose and throat (ENT) specialist or purchased over-the-counter. These include:
Many people also have success with adjusting lifestyle habits to help alleviate snoring. These include not consuming alcohol at night, refraining from sleeping pills and sedatives and avoiding large meals before bedtime. Quitting smoking and avoiding allergy triggers can also decrease snoring.
Finally, a CPAP machine can support unimpeded breathing by delivering a constant stream of air pressure through the nasal passages. This can dramatically reduce snoring and, in many cases, completely eliminate it. If you’re considering this treatment option, schedule a consultation with your doctor for more information. They will be able to tell you if this procedure is right for you.