How to Stop Snoring While Sleeping - Thisdayinfo

How to Stop Snoring -Tips to Help You and Your Partner Sleep Better.
Just about everyone snoresoccasionally, and it’s usually not something to worry about. But if you regularly snoreat night, it can disrupt the quality of your sleep—leading to daytime fatigue, irritability, and increased health problems. And if your snoringkeeps your partner awake, it can create major relationship problems too.
What causes snoring?
Snoringhappens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoringsound. People who snoreoften have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.
Common causes of snoring.
Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can’t do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help
Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
leep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.
Snoringcould indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoringdoesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:.
You stop breathing, gasp, or choke during sleep.
You fall asleep at inappropriate times, such as during a conversation or a meal.
Monitoring your snoringfor patterns can often help you pinpoint the reasons why you snore,what makes it worse, and how to go about stopping it. To identify important patterns, it helps to keep a sleep diary . If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night.
Self-help strategies for snoring
Bedtime remedies to help you stop snoring.

Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoringby making sure your neck muscles are not crimped.
Try an anti-snoringmouth appliance. These devices, which resemble an athlete’s mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
Lose weight.
Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
Quit smoking.
If you smoke, your chances of snoringare high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring.While quitting is easier said than done, it can bring quick snoringrelief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoringworse.
Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoringworse.
Exercise in general can reduce snoring,even if it doesn’t lead to weight loss. That’s because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring.There are also specific exercises you can do to strengthen the muscles in your throat.
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring.The following exercises can help.
Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day.
Close your mouth and purse your lips. Hold for 30 seconds.
With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoringcaused by lax muscles.
Medical treatment for snoring.

If you’ve tried self-help solutions for snoringwithout success, don’t give up hope. There are medical options that could make all the difference. New advances in the treatment of snoringare developing all the time and devices are becoming more effective and comfortable.
Talk to your primary physician or to an otolaryngologist (ear, nose, and throat doctor or ENT). Even if they recommend something that was uncomfortable or didn’t work in the past, that doesn’t mean the same will be true now.
Medical cures for snoring.
Your physician or otolaryngologist may recommend a medical device or surgical procedure such as:.
Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
Laser-assisted uvulopalatoplasty (LAUP) uses a laser to shorten the uvula (the hanging soft tissue at the back of the throat) and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring.The procedure is performed under local anesthesia and takes about 30 minutes.
Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.
Surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
Snoringand your relationship.
No matter how much you love each other, snoringcan put a strain on your relationship. If you’re the one lying awake at night as your partner snoresaway, it’s easy to start feeling resentful. And if you’re the snorer, you may feel helpless, guilty, or even irritated with your partner for harping on about something you can’t control.
When snoringis a problem, relationship tension can grow in the following ways:.
Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. And if you’re the one snoring,you might feel lonely, isolated, and unfairly punished.

Partner resentment. When a non-snorer feels he or she has done everything possible to sleep through the night (ear plugs, sound machines, etc.) but the snorer doesn’t take any action to combat the snoring,it can lead to resentment. Working as a team to find a snoringcure can prevent future fights.
If you value your relationship, make it your priority to find a snoringcure so you can both sleep soundly. Working together to stop snoringcan even be an opportunity to improve the quality of your bond and become more deeply connected.

Communicating with a partner who snores.
So, you love everything about your partner, except their snoring.It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring,it’s important to handle the problem sensitively. It’s common to be irritable when sleep loss is an issue, but try reining in your frustration.
Time your talk carefully. Avoid middle of the night or early morning discussions when you’re both feeling exhausted.
Keep in mind it’s not intentional. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.
Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
Beware of bitterness. Make sure that latching onto snoringis not an outlet for other hidden resentments you’re harboring.
It’s common to be caught off guard—not to mention to feel a little hurt—when a partner complains about your snoring.After all, you probably didn’t even realize it was happening. And although it might seem silly that snoringcan cause such relationship turmoil, it’s a common and a very real problem.
If you dismiss your partner’s concerns and refuse to try to solve your snoringproblem, you’re sending a clear message to your partner that you don’t care about their needs. This could mean your relationship is in trouble, and that’s a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to find a solution to your snoring:.
Snoringis a physical issue. It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
Avoid taking it personally. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.
Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring.
Find a Dentist – U.S. dentists who specialize in dental devices for curing snoring.(Academy of Dental Sleep Medicine).
Find an Otolaryngologist – An international directory of head and neck surgeons, who may be able to help cure snoring.(American Academy of Otolaryngology – Head and Neck Surgery).
In the U.S., use the sleep center locator to find a sleep center near you. (American Academy of Sleep Medicine).
In the UK, find sleep clinics, centres, and specialists . (UK Health Centre).
Improving Sleep – A guide to a good night’s rest. (Harvard Medical School Special Health Report).
Snoring– Overview and Facts – Includes information on causes, symptoms, diagnosis, and treatment. (American Academy of Sleep Medicine).
Snoring – Written for kids, an overview of snoring,typical causes, and treatments. (Nemours).
Surgery for Snoring – Types of surgery for snoring.(British Snoring& Sleep Apnea Association).
SnoringSolutions – Simple changes to help you alleviate snoring.(Harvard Health Publications).
Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis. Learn more.
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