Snoring is a common problem in the United States. If you are not among the 45% of adults who snore occasionally, you likely know someone who does. This occurrence is caused by the vibration of soft tissues in the upper airway that relax when people fall asleep. Depending on the severity of your snoring, many effective solutions can help both you and your partner sleep better at night.
Everyone responds differently, but three of the most effective tips for managing snoring are the following:
1. Make Bedtime Adjustments
Many people can reduce or eliminate snoring by making one or more simple adjustments at night.
Change Sleeping Position
How likely you are to snore at night depends on your sleeping position. People are more prone to snoring when they sleep on their backs due to their head position. If you snore at night and generally sleep on your back, try to fall asleep on your side instead.
Try a New Pillow
Wedging a pillow behind your back or head will help you maintain a side sleeping position. Allergens in your bedroom and pillow can also contribute to snoring. Washing your pillows every few weeks and replacing them every six months will keep them to a minimum.
2. Make Lifestyle Changes
If you continue to snore after sleeping on your side and trying a new pillow, you may need to consider more significant lifestyle changes.
Weight loss is one of the most effective treatments for snoring. If you are living with obesity or considered overweight, losing just a little bit of weight can reduce fatty tissue in the back of the throat and decrease or stop snoring.
Cigarette smoking is associated with increased snoring. Smoking irritates membranes in the nose and throat, blocking airways and causing snoring. Although quitting is often easier said than done, it can bring you snoring relief.
3. Consider Medical Treatments For Sleep Apnea
Snoring often indicates sleep apnea. Nearly 75% of snorers have this sleep disorder. The louder the snoring, the more likely it is to be related to this condition. If you complete a sleep study and discover your snoring is caused by sleep apnea, you should consider medical treatments to relieve this symptom.
Altough a continuous positive airway pressure (CPAP) machine is one of the most common treatments for sleep apnea, the Vivos System is a non-surgical and pain-free alternative. This system involves wearing a custom oral appliance while you sleep to correct the deficiencies that lead to sleep apnea and snoring. It is a silent and easy-to-use treatment that requires no further intervention after your treatment period ends.
Sleep Apnea Treatment at Smith Dentalworks
If you or a family member’s snoring is due to sleep apnea, consider a consultation to learn if the Vivos System could help. At Smith Dentalworks, we are proud to work with our medical partners to provide this innovative treatment option.