10
/Oct
Top ten tips to reduce snoring
1. Weight loss and exercise – being overweight or having a large neck circumference (>16”) increases the risk of fat pushing down on the throat and worsening snoring. Starting a weight loss and exercise programme can significantly reduce snoring in many individuals.
2. Change position – sleeping on your side can prevent the tongue from falling back and blocking the throat during sleep. Pillows can be used to prevent individuals from rolling back onto their backs during the night.
3. Limit Alcohol – drinking alcohol relaxes the airway muscles even more than normal causing further airway collapse and a worsening of the snoring. Limit alcohol consumption (for weight loss) and avoid drinking it at least 4hrs before going to bed.
4. Stop smoking – Smoking causes nasal congestion and inflammation leading to a worsening of snoring. Quitting smoking can help to reduce snoring and improve your overall health.
5. Sedatives – certain medications such as sleeping pills and anti histamines are designed to have a relaxing effect and can therefore worsen snoring. Speak with your Doctor before making any changes to your medication as they might be able to provide non sedative alternatives.
6. Prevent mouth opening – if you know that you snore with your mouth open then it can be helpful to keep it closed during sleep by either using specifically designed adhesive tape or mouth guards.
7. Mandibular Advancement Device (MAD) – If you know that you are a tongue based snorer then using a MAD can help to move your jaw forward and prevent your tongue from blocking the back of your throat during sleep.
8. Prevent nasal collapse – If you know that you suffer from nasal collapse then using some form of adhesive nasal dilator strip placed over the outside of the nose can help to keep the airways open and reduce snoring.
9. Check for allergies – nasal congestion and inflammation caused by allergies is a common cause of snoring. Being tested for allergies can therefore help you to identify and reduce potential allergens in your sleeping environment (e.g. types of bedding, dust mites, pet hair, dairy or wheat intolerance) and lessen snoring.
10. Surgery – If none of the standard methods mentioned above work to reduce the snoring, then speaking with an Ear, Nose and Throat Specialist about the possibility of surgery can be considered as a last resort.
2. Change position – sleeping on your side can prevent the tongue from falling back and blocking the throat during sleep. Pillows can be used to prevent individuals from rolling back onto their backs during the night.
3. Limit Alcohol – drinking alcohol relaxes the airway muscles even more than normal causing further airway collapse and a worsening of the snoring. Limit alcohol consumption (for weight loss) and avoid drinking it at least 4hrs before going to bed.
4. Stop smoking – Smoking causes nasal congestion and inflammation leading to a worsening of snoring. Quitting smoking can help to reduce snoring and improve your overall health.
5. Sedatives – certain medications such as sleeping pills and anti histamines are designed to have a relaxing effect and can therefore worsen snoring. Speak with your Doctor before making any changes to your medication as they might be able to provide non sedative alternatives.
6. Prevent mouth opening – if you know that you snore with your mouth open then it can be helpful to keep it closed during sleep by either using specifically designed adhesive tape or mouth guards.
7. Mandibular Advancement Device (MAD) – If you know that you are a tongue based snorer then using a MAD can help to move your jaw forward and prevent your tongue from blocking the back of your throat during sleep.
8. Prevent nasal collapse – If you know that you suffer from nasal collapse then using some form of adhesive nasal dilator strip placed over the outside of the nose can help to keep the airways open and reduce snoring.
9. Check for allergies – nasal congestion and inflammation caused by allergies is a common cause of snoring. Being tested for allergies can therefore help you to identify and reduce potential allergens in your sleeping environment (e.g. types of bedding, dust mites, pet hair, dairy or wheat intolerance) and lessen snoring.
10. Surgery – If none of the standard methods mentioned above work to reduce the snoring, then speaking with an Ear, Nose and Throat Specialist about the possibility of surgery can be considered as a last resort.
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