Four Ways You Can Put Your Snoring To Sleep
Do you, or someone you love, have trouble with snoring? You’re not alone.
Here are some top statistics on snoring…
- Some 45% of adults snore at least occasionally.
- Of the people who snore, more than 25% are habitual snorers.
- Over 50 out of 100 men over 60 years of age snore regularly.
Although snoring can be the cause for frustration and friction between partners, and even members of the same household, you should not be embarrassed! Just call us for help! A small, comfortable, custom-fitted snoring appliance could be the solution you’re looking for! It’s helped literally hundreds of our patients enjoy a good night’s sleep.
If you are a chronic snorer, or if you know someone who is, here are a few tips that may help reduce the frequency and/or the intensity of your snoring. But first, let’s address the basics.
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Why do people snore?
Snoring occurs for a variety of different reasons. According to the Mayo Clinic, these are the top reasons people snore:
- Age: As a person gets older, the measurements of the throat changes. It becomes narrower and the muscle tone decreases. This causes the surrounding tissues to vibrate.
- Excess weight: Being overweight or just carrying a bit of excess weight around your neck or throat increases the likelihood of snoring. It also increases the probability of obstructive sleep apnea, a type of snoring during which your breathing actually stops hundreds of times a night. Needless to say, the list of ramifications is long and the consequences can be quite serious.
- Body characteristics: There are different aspects of our bodies that can cause snoring. They include:
- a narrow throat
- a cleft palate
- enlarged adenoids
- enlarged tonsils
- allergies
- an elongated uvula (the tissue that hangs at the back of your throat)
- the shape of your mouth and sinuses
- chronic nasal and sinus congestion
- a crooked partition between your nostrils (deviated nasal septum)
- and… simply being male.
- Daytime habits:
- alcohol can cause snoring because it can cause the muscles in your throat to relax and because it lessens one’s autonomic response when airways are blocked
- smoking irritates the membranes in your throat and nasal passages, and the result is snoring
- certain medications such as tranquilizers like lorazepam (Ativan) and diazepam (Valium) can increase muscle relaxation, which in turn may lead to snoring.
- Sleep posture: Sleeping flat on your back may cause the flesh of your throat to block your airways.
Put your snoring to sleep!
Here are the first steps to take to give you, and your partner, some relief:
- Nasal strips: Available in most pharmacies or drug stores, adhesive strips are simple to use. They’re applied to the bridge of the nose to help you increase the area of your nasal passages. This can enhance your breathing, helping to open the airways to increase breath intake.
- Habit cessation:
- Quit smoking – We know this is so much easier said than done.
- Reduce your alcohol consumption
- Cut back on the use of tranquilizers
- Sleep on your side, not your back.
- Lose weight: Easier said than done, and we support you all the way. Even a little bit may help. There are many legitimate organizations that can help you lose weight with a change of diet (not dieting!) and increased exercise, but – and it’s an important one – be sure to enlist the help and support of your general practitioner who will be able to guide you in the right direction so that your choices are sound and healthy for your particular situation.
- Mouth moves: The Sleep Foundation has three mouth exercises to try. There’s no harm in trying, and if they can help you on any level, go for it! As you read them, give it a shot!
- Push the tip of your tongue against the roof of your mouth and slide the tongue backward. Repeat 20 times.
- Suck your tongue upward so that the entire tongue lies against the roof of your mouth. Repeat 20 times.
- Force the back of your tongue downward against the floor of your mouth while keeping the tip of your tongue in contact with your bottom front teeth.
When To Consider a Snoring Appliance From Our Dentist In Cary
If you think you need to see a professional to help with your snoring, we can help. After a thorough assessment, we can fit you with a comfortable snoring appliance that is worn in your mouth while you quietly sleep. It is much like an athletic mouthguard, but with its own unique characteristics. Only fitted by medical and dental professionals, the appliance prevents airway obstruction and allows you and your partner a refreshing, quiet, stress-free sleep.
If your snoring is a concern in your household, please call us at (919) 535-4656 to request a consultation! We always welcome new patients!
