Snoring is disruptive. Not just to those around you, but to your sleep quality as well. Almost half of all adults snore at least every once in while, and 75% of those adults snore due to sleep apnea. Yet, there are still many simple ways to lessen or stop your snoring all together and give you and your family a peaceful nights sleep. Our dentists in Edina, MN have some tricks to help you get the best night's sleep.
Change the Position you Sleep and Sleep More
Regularly sleeping on your back can be a major cause of your snoring. When you lay on your back the base of your tongue as well as your soft palate relax and slide to the back of your throat, which causes vibrating sounds. The best position to sleep in is on your side, since sleeping on your stomach can cause back and neck pain.
Getting enough sleep is also important. Exhaustion can not only make it hard to get through your day to day activities but going to bed when you are overtired makes you sleep harder. Harder sleep makes your muscles become overly relaxed which leads to snoring.
This is especially helpful if snoring was not a problem before weight gain. When you put on body weight, the weight around your neck can actually put pressure on the airway and while you sleep your throat can partially collapse, which causes snoring. Exercising regularly can not only help you lose weight, but will also help you keep up a consistent sleep schedule and sleep better at night.
Quit Smoking and Drinking
When you quit smoking and drinking you health will not only improve exponentially, but it can stop your snoring issues as well. Smoking is a major cause of snoring. Cigar and cigarette smoke can cause irritation to the upper airway and cause it to become inflamed. Continuous smoking can also cause permanent damage to your airways.
Drinking relaxes your body, and that includes the muscles in your throat and jaw. When your muscles are too relaxed during sleep it can make your tongue block the air passage in your throat. Even those who do not usually suffer from snoring can become more prone after alcohol consumption.
Stop Snoring Today
Getting enough sleep is important to maintaining a healthy brain, your mood, and your over all functionality. If you would like more tips on how to stop snoring so you and your family can rest better please give 50th and France Dental Care a call today!