April 14, 2019
You wake up to see your partner lying in bed with a pillow over their head and eyes glaring back at you. “You could wake the dead with your snoring,” they says. While it may be irritating to them, it’s probably causing problems for you, too. If you also experience fatigue, irritability, or even forgetfulness, these may be signs of sleep apnea. No matter if you have a sleep disorder or you’re just a loud snorer, it may be time to talk to your doctor about snoring treatment in Weatherford. But first, let us help by providing these 7 useful remedies.
1. Rolling Over from Your Back to Your Side
While lying on your back may feel better, it can cause your soft palate and tongue to collapse toward the back of your throat. This causes the vibration or “snoring” that irritates your bedmate. By rolling over, you can prevent this from happening; however, if your sleep position doesn’t help with your snoring, there may be an underlying cause such as obstructive sleep apnea, which will require treatment by your doctor.
2. Losing Weight by Cutting the Calories
Weight doesn’t always mean you will or will not snore. Just as many thin or average size people snore as overweight people. It’s important to take note of any snoring that occurs as a result of weight gain, though. Your body can take on fat in a variety of places, including your neck. When too much fat exists around your throat, it can make it easier for there to be a collapse while you sleep and result in snoring.
3. I’ll Take a Whiskey and Coke, But Hold the Whiskey
It’s no surprise that a majority of people say their snoring gets worse when they drink. This is because alcohol causes the muscles in your throat to relax, making it much easier for the collapse to occur and snoring to commence. Avoid alcohol a few hours before bedtime and you’ll get a restful night’s sleep.
4. Create a Bedtime Routine
When you work long hours and don’t get to bed until late at night, it can throw off your sleeping habits, making it difficult to recover. It also increases the likelihood that you’ll snore throughout the night because exhaustion acts much like alcohol. By the time you reach the bed, you’re ready to collapse, and so is your tongue and soft palate. Stick to a regular routine that has you getting a good 8 hours of sleep each night. Getting enough sleep will allow your body the rest it needs to function the following day.
5. Clear a Path Through Your Nasal Passage
If your nasal passages are blocked due to a cold, try sitting in a hot shower before going to bed. It may also be useful to try a saltwater rinse while showering. Both methods can help to remove blockages and open your airway. If a cold isn’t the problem, but your nasal passages are narrowed, nasal strips are a great solution to help open them up.
6. Do Away with Old Pillows
When you lay in bed at night, you may notice the dust gathering on your ceiling fan. But what about the dust mites on your pillow? If you experience an allergic reaction, it can result in snoring. If your pillows are older than 6 months, buy new ones. Until that time, throw them in the dryer to air fluff every few weeks.
7. Drink Plenty of Water
Staying hydrated will help to prevent snoring. This is because when you’re dehydrated, your soft palate and nose become stickier and create more friction with the air passing through the throat.
If none of the above-mentioned methods work, make sure to talk to your doctor about receiving a sleep apnea evaluation. If it is determined that you do, in fact, have sleep apnea in Weatherford, there are oral appliance options available. By taking care of your snoring, you and your partner will enjoy better mornings.
About the Author
Dr. Deborah A. Romack, DDS, graduated from Baylor College of Dentistry with honors in 1998. Understanding the importance of keeping up with the advances in sleep dentistry, she can help you get the sleep you need with various treatment methods. If you think you might benefit from our services and have questions about how we can help, visit our website or call (817) 594-3806.
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