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7 Tips to Stop Snoring from Ruining Your Sleep

7 Tips to Stop Snoring from Ruining Your Sleep
Posted on 04/19/2022

Snoring, or sleep apnea is more than just an annoying nighttime occurrence. It is a sleep disorder that causes your airways to become blocked while you sleep, and can cause serious complications or at least a highly disrupted sleep cycle. MaconSmiles treats patients with sleep apnea in Macon, GA in a variety of ways. Our snoring therapy is tailored to alleviate your symptoms effectively and to suit your lifestyle. Here are 7 tips to help you get started relieving symptoms at home.

1) Change Sleeping Position

If you have sleep apnea, it’s a good idea to experiment with different sleeping positions. If you sleep on your back, it is likely that your tongue and soft palate are collapsing back into your airway due to gravity, and you should see if your symptoms are improved by sleeping on your side.

2) Try to Lose Weight

It is well known that heavier people are more prone to sleep apnea because extra fatty tissue around the neck can constrict the airway. If this might be a factor for you, talk to your doctor about how lifestyle changes could help you shed a few pounds, potentially improving your snoring and sleep.

3) Remove Allergens

Allergens in your bedroom and bedding could be causing your snoring. Dust, mold, or materials in your pillows and sheets could cause irritation to your breathing passages and cause restlessness and discomfort while you are trying to sleep. Clean thoroughly and get tested for possible allergens.

4) Limit Alcohol

Drinking within 5 hours of going to sleep causes sedation and relaxes the muscles of the body, including the throat and sinus passages, a little too much, making it more likely that the breathing passages will relax closed, causing an obstruction. Quit drinking entirely or at least before bed.

5) Clear Your Sinuses

If your snoring is very nasal, centered more in your nose than your throat, you may just need to clear out your sinuses before bed. Try taking a hot shower, or using a neti pot or nasal spray before bed. If your sinuses tend to stay congested, a nasal strip can help hold your airways open while you sleep.

6) Keep a Routine to Limit Exhaustion

Maintaining a healthy sleep schedule can prevent your body from becoming overtired. When overtired, it is more likely that your muscles will over-relax (as with alcohol consumption) and collapse your airways causing you to snore. Regulating your sleep cycle might solve this problem.

7) Drink Lots of Water

When dehydrated, your body produces thicker mucus that can lead to blocked airways. Getting enough water means these secretions are thinner and more easily flushed out of the nose and throat. Your entire body benefits when you drink between 10 and 15 cups of water a day.

Contact Your Dentist to Begin Snore Therapy

If you’re ready to find relief from your sleep apnea symptoms and enjoy a more restful and rejuvenating night’s sleep, contact us at MaconSmiles and request an appointment. We will provide you with a full consultation to determine the possible factors contributing to your sleep apnea, and work to find a solution. We look forward to helping you breathe better and sleep better!

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