Strategies for Quiet Sleeping: Discover Effective Methods that Actually Help
Snoring, a common nighttime nuisance, affects millions of Americans. According to recent statistics, 90 million adult Americans snore occasionally, and 37 million people snore on a regular basis. Fortunately, lifestyle changes and various remedies can help reduce or stop snoring.
One of the most straightforward solutions is making changes to sleeping habits. Elevating the head using additional pillows may help to open the airways, reducing or eliminating snoring. Sleeping on one side may also allow the air to flow more smoothly, reducing or stopping snoring. Quitting smoking may also help a person to snore less, if at all, as smoking can contribute to throat inflammation and narrow airways.
For those who struggle with weight issues, losing weight can significantly reduce snoring. Overweight individuals are more likely to snore due to fatty tissue and poor muscle tone around the throat.
Lifestyle changes, however, may not be enough for some individuals. Beyond lifestyle changes, several effective long-term snoring remedies are available.
One such option is the use of anti-snoring mouthpieces and oral appliances. These devices are custom-made to fit each individual's mouth and are designed to keep the upper airway open, reducing snoring by preventing the collapse of the airway during sleep.
Another non-invasive device is Provent, consisting of two air filters placed inside each nostril. Primarily used to treat sleep apnea symptoms, it may be used for snoring under a doctor's prescription.
Surgical options also exist for those with persistent snoring. Uvulopalatopharyngoplasty (UPPP) is a surgical procedure that involves removing excess tissue from the back of the throat to widen the airway, thereby reducing snoring. Radiofrequency tissue ablation, maxillomandibular advancement surgery, and hypoglossal nerve stimulation are other surgical procedures that can help improve airflow and reduce snoring.
CPAP therapy, primarily used for sleep apnea, can also reduce snoring by maintaining airway pressure and keeping the airway open. However, it is typically not covered by insurance for snoring alone unless it is associated with sleep apnea. A palatal lift prosthesis, although requiring a medical procedure, can also help elevate the soft palate to widen the airway and improve breathing.
Avoiding sleeping pills and alcohol before bed can also help reduce or stop snoring. By making these changes and exploring the various remedies available, those who struggle with snoring can find relief and enjoy a quieter, more restful sleep.
[1] Mayo Clinic. (2021). Snoring. [online] Available at: https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20373020 [3] American Sleep Association. (2021). Snoring. [online] Available at: https://www.americansleepapnea.org/resources/snoring/
Making adjustments to sleeping habits can be beneficial, such as elevating the head with additional pillows or sleeping on one side to open the airways and reduce snoring. For individuals with weight issues, losing weight can significantly reduce snoring as overweight people are more likely to snore due to excess fatty tissue around the throat.
