How Can I Stop Snoring:
Often, snoring is a harmless nightly disturbance that impacts sleep quality. Snoring can also indicate underlying health conditions, like sleep apnea. Consult a healthcare provider if snoring disrupts your quality of life or if you often make gasping noises while sleeping.
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Both are worn at night and are designed to keep the airway open. Mandibular advancement devices push the lower jaw and tongue forward, whereas tongue-retaining devices hold the tongue forward using suction. Nasal dilators are designed to widen your these details nasal passages. External nasal dilators, or nasal strips, are adhesive bands that are placed on the nose. Obstructive sleep apnea and weight share a complicated relationship, and researchers have yet to fully understand all of the factors at play.
Any of those things can make it hard for air to get through. Certain physical factors can narrow the airways, Steven Thau, MD, a pulmonologist and sleep medicine specialist, told Health. For example, having a large tongue, short or square jaw, small mouth, enlarged tonsils, or a polyp can block the airways. Sleeping on your side might help you to breathe better, reduce snoring, and wake up feeling more rested.
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If your throat is partially obstructed, you’re apt to try to force in more air, which creates the snore sounds. Snoring exists on a spectrum, from heavy breathing to louder noises. The narrower your airway is, the harder the airflow has to be. This increases tissue vibration in your throat, which can cause your snoring to grow louder.
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Extra tissue and fat in your neck and throat make your airway smaller. If snoring results from problems related to the roof of the mouth, tonsils, or nose, addressing those problems with treatment or surgery can reduce snoring. According to the American Academy of Sleep Medicine, about half of people snore at some point in their lives. Snoring appears to run in families and is more common with age. They typically wake up tired and sluggish and will have trouble with cognition (thinking, perceiving, and reasoning).
Since people snore for different reasons, it’s important to understand the causes behind your snoring. Once you understand why you snore, you can find the right solutions to a quieter, deeper sleep’for both you and your partner. People who snore often have too much throat and nasal tissue or ‘floppy’ tissue that is more prone to vibrate.
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Some individuals find regular nasal strips aren’t strong enough and nasal dilators are too intrusive. While the Oura Ring won’t stop snoring on its own, it can help you track your efforts and show how well you are sleeping. Exposure to light influences your circadian rhythm’your natural sleep-wake cycle. Exposure to sunlight tells your brain to wake up and promotes better sleep.
A humidifier could help by eliminating the dry air and creating more comfort for the body, ultimately allowing for more natural breathing. If your snoring occurs because of nasal or chest congestion, pure peppermint my sources oil can help relieve the congestion. It’s been shown to be a great essential oil sore throat relief and congestion in the nasal passageways, which in turn could be how to stop snoring due to congestion issues.
Reduced muscle tone can lead to your muscles having less tension and control to hold themselves in place. When it comes to your throat, this means losing muscle tone can cause your airways to shrink. ‘This occurs with normal aging,’ Leadley explains, and is one of the reasons why snoring prevalence is higher in older age groups.
Snoring is a common sleep apnea symptom, but there are many other reasons why people snore. When relaxed, your tongue can fall back into your throat and cause your airway to become smaller, leading to snoring. Sleeping on your side can help prevent your tongue from blocking your airway. Knowing why or how often you snore can help you determine the best treatment option. Depending on your needs, over-the-counter (OTC) medications, medical devices, and even lifestyle changes may help relieve your symptoms. Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep.
Mental health and wellness tips, our latest guides, resources, and more. Try not to take your partner’s frustration as a personal critique or attack. Use humor and playfulness to bring up the subject of snoring without hurting your partner’s feelings. 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. Snoring is a common problem that affects just over 50% of men, approximately 40% of women, and just over 25% of children in the United States.
But it’s time to see a healthcare provider if you snore loudly, or if snoring disrupts your sleep quality. People who are overweight or obese are more likely to snore or develop sleep apnea than those who maintain a healthy weight. Maintaining a healthy weight can help you avoid this condition. Quitting smoking is one of the best things you can do for your health. In addition to a decrease in your blood pressure and an increase in your energy levels, it can help reduce your snoring.
For example, airways close the most during rapid eye movement (REM) sleep, typically in the morning. Sedatives, such as sleeping pills, antihistamines, the advantage and alcohol, may relax your airways by loosening your muscles. Snoring happens if air cannot move through your mouth and nose.