Nearly everyone snores on occasion, but when snoring happens frequently, it can be warning signs of obstructive sleep apnea. Sleep apnea is fairly common, one in five adults have at least mild sleep apnea.
According to the American Association of Oral and Maxillofacial Surgeons, during sleep these people have obstructed airways from excess tissue, large tonsils or a large tongue. Even airway muscles, which normally relax and collapse are contributing to these blocked airways. Unfortunately, because of this we hear ourselves or our partner snore in the middle of the night.
Snoring may make millions feel helpless at times and even disrupt healthy relationships. However, there are mild lifestyle changes that can help prevent snoring. Try these natural solutions to help you or your loved stop snoring and sleep comfortably:
Change Sleep Position
Since lying on your back makes the base of the tongue collapse to the back wall of the throat this may be the culprit of vibrations and sounds during sleep. Sleeping on your side is usually effective in clearing the airways. To get adjusted to the new sleep position you may want to invest in a full-length body pillow to prevent you from rolling over.
If you have a versatile bed that permits reclining positions then set your bed to a position that supports your head to stay up and extended. This allows you to continue lying on your back during sleep and keeps nasal airways open throughout the night.
Altering Diet Habits and Losing Weight
When it comes to sleep apnea there are many underlying causes that prompt snoring, such as diet and weight. Those who are overweight may possess a little more fatty tissue around the neck which squeezes the internal diameter of the throat, and triggers snoring. Losing weight may be just what you need to stop snoring, but there are thin people who snore too so in some instances it may not make sense to lose weight.
Your diet habits also play a key role in sleep apnea. The following is a list of habits that can help prevent from snoring:
- Avoid heavy meals before bed
- Consume honey and olive oil to reduce throat swelling
- Eat more fish than red meat
- Drink tea to relieve congestion
- Avoid dairy products before bed
Avoid Sedatives and Alcohol
wo other major causes of snoring are sedatives and alcohol. These reduce the resting tone of muscles in the throat which makes you more likely to snore. Even certain medications can cause a deeper level of sleep which will make snoring worse.
At Artiste Dentistry office we are trained in the latest sleep therapies and can help treat your snoring conditions. Call now and schedule your consultation.