Do you wake your partner or disturb your own sleep with your snores? According to the National Sleep Foundation, snoring “affects approximately 90 million American adults – 37 million on a regular basis.” Snoring can be an embarrassing habit, but it can also affect your wellbeing in more serious ways. In addition to causing sore throat, exhaustion, and chest pain, snoring could be a symptom of sleep apnea. This is a disorder in which your lungs do not receive enough oxygen, causing you to startle awake throughout the night. Sleep apnea can lead to stroke, heart disease, or even death. At Main Line Snoring Solutions, Dr. Gershberg and our team work to improve our patients’ sleep and overall quality of life by helping them breathe more easily. In the following blog, we describe the top five methods you can use to stop snoring and enhance your health.
1. Change your sleeping habits.
Adjusting your sleep could help you cease snoring and get much better rest. Going too long without sleep or getting too few hours could lead you to be overtired, preventing your lungs and related muscles from functioning optimally when your head finally does hit the pillow. In addition, sleeping on your side or in an inclined position could help your airways remain in a more optimal, open position, reducing your chances for snoring. Many doctors also recommend replacing your pillows to avoid inhaling irritating dust and dander that may have collected there over the years.
2. Improve your diet and exercise.
Many people notice that they begin snoring after gaining weight. Extra fat around your neck and chest can tax your lungs and soft palate, leading to snoring. Implementing better nutrition and activity could help you become fitter and sleep more soundly.
3. Cut out harmful habits.
Alcohol and tobacco can increase your risk for snoring. Try to avoid these potentially damaging habits for at least four to five hours before you go to bed. Of course, stopping smoking and avoiding excessive alcohol consumption can also greatly improve your general health.
4. Stay hydrated.
Your body can’t function properly without enough water. In an interview for WebMD, otolaryngologist and snoring expert Dr. Daniel P. Slaughter explains: “Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring.” In addition, keeping your sleeping environment moister by using a humidifier or taking a hot shower before bed can help you stop snoring.
5. Use an oral appliance.
In most cases, people snore because the soft tissues in their mouth and throat are not in proper position. When these collapse and prevent air from flowing through, it creates a snoring sound and sensation. To prevent this from occurring, Dr. Gershberg can create a custom oral appliance. When worn during sleep, this plastic device will hold your mouth and jaw at a healthier angle so you can breathe easily and avoid snoring. In addition to improving the quality of your (and your partner’s!) sleep, an oral appliance can also treat obstructive sleep apnea, the most common type.
About Your Bryn Mawr Sleep Apnea Dentist
Dr. Gershberg has developed his extensive dental knowledge and expertise over the past 30 years. He uses his skills to help patients in the Philadelphia area and the Main Line improve every aspect of their oral health. If you want to learn more tips for stopping snoring, please call Main Line Snoring Solutions at 610-527 6700 for more information and to schedule a consultation.