Talk to your doctor before starting an exercise program. People who are a healthy weight can still have a snoring problem, especially if there are underlying health risks like sleep apnea.
Talk to your doctor before starting an exercise program. People who are a healthy weight can still have a snoring problem, especially if there are underlying health risks like sleep apnea.
If you enjoy a drink, limit how much your drink to 2 servings or less, and allow enough time before bed for the effects of the alcohol to wear off.
Anti-snoring pillows may not work for everyone.
If you’re struggling to quit, talk to your doctor about quitting aides, like gum, patches, and prescription medication.
If you have trouble sleeping, it might help to get on a sleep schedule. Talk to your doctor before quitting any prescription medications.
Alternatively, you could play a wind instrument, such as the oboe or french horn. [12] X Research source
You can find both nasal strips and nasal dilators at local drugstores or online. These items do not work for everyone, especially if you have an underlying condition like sleep apnea.
Only rinse your sinuses with a sterile saline solution, which you can buy over-the-counter or make at home. When making your own, use distilled or bottled water. It’s also a good idea to take antihistamines if you have allergies, which can lead to sinus congestion.
Excessive sleepiness. Headaches after waking. Difficulty concentrating during the day. Sore throat in the morning. Restlessness. Waking up at night due to gasping or choking. High blood pressure readings. Chest pain at night. Being told you snore.
These tests are noninvasive and painless. However, you may experience some discomfort from staying still for a period of time.
A sleep study is very easy for the patient. Your doctor will schedule an appointment at a sleep study clinic, where you’ll sleep normally in an office that resembles a hotel room. You’ll be hooked up to a machine that causes no pain and minimal discomfort. An expert in another room will then monitor your sleeping to produce a report for your doctor. [20] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source You may be able to do an at-home sleep study. Your doctor will give you a device to wear while you sleep, which will record your sleep information for later analysis.
It’s important to use your CPAP machine every night and to follow all of your doctor’s instructions. Clean your CPAP machine properly. Clean your mask daily, and your tubing and water chamber once a week. Using your CPAP machine can help you breathe easier, snore less, and sleep better as you work on controlling and ultimately eliminating your sleep apnea. In many cases, you will not need a CPAP for life. Talk to a respiratory therapist for more information regarding starting and stopping CPAP use.
You can find inexpensive over-the-counter mouthpieces that may work, though they won’t be as well-fitted as one shaped by a dentist.
The doctor may perform a tonsillectomy or adenoidectomy to remove the obstruction causing your snoring, such as inflamed tonsils or adenoids. If you have sleep apnea, the doctor might tighten or reduce your soft palate or uvula. A doctor may also tighten the frenum of your tongue or reduce the size of it to help your air flow more freely through your airways if they find that your tongue contributes to airflow obstruction. [25] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
