Snore No More: 7 Easy Fixes for Snoring and Sleep Apnea

Snoring is an annoying problem. In many cases, however, it is more than a mere nuisance; it points to sleep apnea in Jupiter, a disorder that can have devastating consequences on a person’s overall health. Fortunately, snoring and sleep apnea are highly treatable. In fact, if your problem is mild to moderate, you may not have to do much at all in order to say goodbye to snoring and sleep apnea and hello to quieter, more restful nights. Let’s discuss some easy fixes that might help you stop snoring for good.

Change Your Sleeping Position

When you sleep on your back, gravity pulls the soft tissues in your mouth downward, which can obstruct the airway and lead to snoring and apneas (the pauses in breathing that are a hallmark of sleep apnea). Sleeping on your side may eliminate this problem and allow you to breathe easier at night.

Shed Excess Body Weight

Snoring and obesity often go hand in hand, particularly in individuals who have a large neck circumference. Losing a few pounds may be the key to ending your snoring.

Avoid Alcohol Before Bedtime

Alcohol promotes muscle relaxation — it even relaxes the muscles in the throat, which can cause them to obstruct the airway during sleep and lead to snoring. If you choose to drink, be sure to stop four or five hours before bedtime so most of the alcohol will be out of your system by the time your head hits the pillow.

Establish Good Habits

Try to go to bed at the same time every night, and avoiding staying up too late. If you overexert yourself, your throat muscles may become floppier when you finally sleep, resulting in snoring and apneas.

Deep Clean Your Bedroom

If allergies make you breathe through your mouth at night, you are more likely to snore. While medications can help with allergies, keeping your bedroom extra-clean may also help. Be sure to clean beneath your bed and vacuum your mattress to get rid of hidden dust mites and other particles that might be bothering you. You may also find it beneficial to replace your old pillow.

Stay Hydrated

Secretions in your nose and mouth are stickier when you’re dehydrated, which can amp up your snoring. Women should intake at least 11 cups of water per day (from both beverages and food), and men should have 16 cups.

Get a Sleep Test

A sleep test can give you insight into why you snore and help your doctor design a treatment plan to help you breathe easier at night. If you have sleep apnea, your doctor might suggest that you begin CPAP therapy in Jupiter. However, many patients find that a custom oral appliance that repositions the jaw at night is a more comfortable alternative to CPAP.

Do you snore? Try the above fixes to promote healthier breathing and high-quality rest.

About the Author

Dr. Kenneth Mogell is a dental sleep medicine expert who has helped countless patients find relief from snoring and sleep apnea via oral appliance therapy. If you would like to discover how he may be able to help you breathe easier at night, contact our Jupiter office today at 561-531-0590.