Does your spouse keep you up all night with loud snoring? Or do you wake yourself up with your own snoring and wonder how to make it stop? First, it is necessary to understand that it is natural to snore occasionally as everyone else does. This occurs as a result of the relaxation of the throat airways during sleep. However, if the snoring is severe, it can cause insomnia and lead to irritability between room partners.
How can Snoring be Stopped Naturally?
Many times, people who snore tend to have more nasal and throat tissue/uvula that usually vibrate loudly. Also, the position of the tongue could get in the way of breathing. When the snorer is asleep, the tongue falls toward the throat causing the walls of the throat to vibrate. Here are some creative home remedies to help you control snoring.
Change your sleeping position
Sleeping on your back causes the soft palate and the tongue to fall towards the back wall of your throat which causes a vibrating sound during sleep. Sleeping on the side has been proven to be a great remedy towards preventing snoring. You can use a body pillow to maintain a side sleeping position throughout the night. Also, try putting a tennis ball in your shirt pocket and sew it on the mid back of your sleeping pajama top. Once you roll over on your back in your sleep, the discomfort will get you back to your side. If snoring continues regardless of your sleeping position, it could mean you suffer from sleep apnea. In this case, it is advisable to visit your doctor immediately for professional treatment. Most doctors will choose to conduct the orthognathic surgery which has for a long time been known to be the best sleep apnea solution.
If you sleep in a dry room, the chances are that lack of humidity could be causing you to snore. When air is dry, the nasal membranes dry out, and congestion is experienced. This hinders air movement, making the tissues to vibrate. If humidity is the problem, you can invest in a humidifier or relocate to an exotic tropical location. Just be sure to clean your humidifier when need be ensuring you stick to the manufacturer’s directions.
Losing weight is highly helpful for minor snorers. However, understand that even thin people snore. If you started snoring after adding extra weight, losing the pounds could help alleviate the snoring. Gaining weight around the neck area squeezes the internal diameter of the throat leading it to collapse when one is asleep and then triggering snoring.
Clean your home
Your living quarters should at all times be spick and span. Remember allergens such as animal dander, dust, pollen, among other invisible irritants can cause congestion irritating the airways and contributing to snoring. Also, change your air filters often. If yours is a seasonal problem, drink at least three cups of stinging nettle tea every day. It is known to soothe inflammation caused by pollen allergies.
Try tongue and throat exercises
Tongue and throat exercises can prevent the over-relaxation of the throat area. Put your lower and upper molars together. Then open your mouth and be sure to focus on pushing your molars wide apart but don’t overstretch. Repeat this daily about 10 times, and you will feel the back of your mouth opening up. As you age, you may tend to snore more because the tissues in your throat are losing their elasticity and strength meaning they end up filling the airways more than they should.
When should one see a Doctor about Snoring?
Long considered as a nuisance, snoring is no longer something to ignore. At least 75 percent cases are reported to be obstructive sleep apnea which increases the risks of developing depression, heart disease, and diabetes. During obstructive sleep apnea, breathing stops hundreds of times a night. Normal snoring does not affect sleep quality as much as sleep apnea does. Repeated cycles of decreased oxygenation cause the individual to suffer from loss of concentration and excessive daytime sleepiness. There are many remedies to treat snoring, but before embarking on one, it is highly important to get a diagnosis of your condition. If yours is loud and persistent snoring, it could be a signal of sleep apnea, a condition that requires extensive treatment. If you stop breathing for short periods in your sleep, contact your doctor. If you at times wake up gasping for breath, wake up with headaches, or sleep too much during the day, let your doctor know. Sleep apnea reduces the levels of oxygen in the blood causing elevated blood pressure and heart enlargement. To rule out any serious problem, your physician may recommend a home based test with a portable monitor. Alternatively, you could be requested to stay at the clinic overnight for investigation. If the studies conclude your snoring is not related to any disorders, you could try out different treatment options and embrace home remedies to stop the snoring.
Seeking Professional Help
If you have trouble sleeping due to sleep apnea, you certainly need the intervention of a professional surgeon. Dr. Jamali has been in the industry for long, and is a board-certified oral and maxillofacial surgeon. In 1995, Dr. Jamali successfully completed his doctorate degree from Tufts University. It is during this time that he joined the dental anesthesiology program in New Jersey at the renowned Robert Wood Johnson Medical Center. He outperformed his expected potential by completing more than 1,200 general anesthesia cases. Although he later dedicated 9 years as a general dentist, he decided to upgrade his career by becoming a surgeon. Dr. Jamali went through a successful period of 4 years of residency in oral and maxillofacial surgery in one of the largest level one trauma centers – the Kings County Hospital Center in Brooklyn. He understands that the medical field is constantly evolving, the reason he has dedicated a significant amount of time to expand his knowledge in oral and maxillofacial reconstruction. Dr. Jamali has completed a fellowship in orthognathic surgery at the Lenox Hill Hospital. Feel free to contact us on 212-480-2777. We are located at 42 Broadway in New York, Suite 1501, NY 10004.