You’ve probably asked the question, “how can I stop my snoring?”, plenty of times. But your loved ones have probably asked how they can stop your snoring more often. So what can you do to help them get a better night’s sleep? There are several ways to ensure that your snoring isn’t just a nuisance to your fellow co-inhabitants, but also isn’t a detriment to your sleep and health. First and foremost, you want to make sure that your snoring isn’t a sign of a sleep disorder. To do that, you can take a sleep study with the Ear, Nose and Throat Institute – whether in-office or at-home.
But let’s cut to the chase. Your spouse is desperate for answers and you’re hoping to provide those to them in the hopes that they’ll stop being mad at you every morning. You can’t help it, right?
Here are several tips to help you stop snoring:
No more sleepy drinks
You might have a drink or two just before bed in hopes that it’ll help you sleep, but according to The Mayo Clinic, alcohol before bed can cause snoring to be more intense (Mayo Clinic Staff, 2017). So be kind to those that live in your house and skip on the adult bedtime beverage.
This doesn’t mean that people who weigh less snore less, it just means that if snoring has stirred up after weight gain, it might be helpful to lose weight to stop the snoring. Daniel P. Slaughter, MD, says it like this: “If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring” (Chang, 2012).
Try different sleep positions
Sleeping on your back can up your chances of snoring, so why not try sleeping on your sides or stomach? If you’ve always slept on your back it may take some time to adjust, but soon enough you’ll be so good at sleeping in other positions, you’ll be able to do it with your eyes closed.
Create better sleep habits
If you’re not giving yourself ample time to sleep or relax just before bed, you’re creating poor sleep habits. Overworking yourself during the day can exhaust the body to the point that it leads to a relaxation of the muscles that cause snoring.
Get a sleep study
Snoring could potentially be a symptom of a sleep disorder, more specifically sleep apnea. If this is the case, the best thing to do is get a sleep study with the Ear, Nose and Throat Institute in Atlanta to receive proper diagnosis. From there, you and the sleep specialist will discuss treatment options, which include CPAP or the alternative, Inspire. Watch the videos below to learn more:
If you are a snorer and want to help your loved ones get better sleep, then call us at 770-740-1860 or fill out the form at the top of the page for a same-day appointment. Our ENTs are ready to help you feel better, faster.
For more information regarding Inspire, fill out the form to the right.
Read more about sleep
Sleep Apnea: 5 Warning Signs of a Deadly Sleep Disorder
The Cure for Sleep Apnea
There’s another solution. It’s called Inspire and it’s the newest innovation in sleep technology. Much like the CPAP machine, Inspire is a means to open up the airways and allow for a better flow of oxygen. But this isn’t a hose and mask. It’s a small device that is surgically placed inside the body near the throat. Think of it as a pacemaker, but for sleep. Read More
Mayo Clinic Staff . (2017, December 22). Snoring – Diagnosis and Treatment [Medical Website] Retrieved from https://www.mayoclinic.org/diseases-conditions/snoring/diagnosis-treatment/drc-20377701
Chang, L, MD . (2012, February 16). 7 Easy Fixes For Snoring [Medical Article] Retrieved from https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies#3