SNORING

Everyone snores occasionally, and some people do it a lot. But when your spouse is thinking about moving into the next room and the neighbors are pounding the walls, it may be time to turn down the noise.

Snoring occurs when loose tissues in the upper airways, which normally sag a bit when you lie down, start rattling around when you breathe. The problem is worse when you’re overweight, because there is more disuse in the throat that can partially block the flow of air. Drinking alcohol also increases snoring – both the frequency and volume – as do many sleep problems.

You can’t stop snoring entirely, but there are ways to reduce the frequency and make it less noisy. Here’s how.

Slim down. This is perhaps the most effective way to turn down the volume on snoring. When you’re overweight, it’s a lot harder for air to squeeze through fatty tissue in the throat and airways, which can lead to wall-shaking snores. Doctors have found that losing even a few pounds can be very effective in reducing snoring.

Prop yourself up. When you lie flat on your back, tissues in the throat naturally fall into the air passages. Many people find they can reduce snoring simply by propping themselves up at night with a pillow or two. Better yet, sleep on your side, which makes it easier to breathe than when you’re lying on you back.

Try the tennis ball trick. The problem with sleeping on your side is that during the night you may flip over on your back and start snoring again. Some doctors recommend sewing a little pouch on the back of your pajama top or a tee-shirt and putting a tennis ball inside. If you roll over on your back during sleep, the ball will make you uncomfortable, so you’ll naturally roll back into a snore free position – usually without being aware of it.

Avoid that nightcap. Drinking alcohol is a very common cause of snoring because it makes tissues in the airways more flaccid. You don’t have to give up alcohol entirely, but you should avoid it after dinner or late in the evening, when it is most apt to have an effect on your sleep and snoring.

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WHEN TO SEE THE DOCTOR
Snoring that is unusually loud or is accompanied by wheezing or gasping
sounds may be a sign of sleep apnea, a potentially serious sleep problem in
which people literally stop breathing during the night. Sleep apnea is most
common among older, overweight men, although women can get it, too. If
you or your spouse is periodically gasping for breath during the night, it’s
important to call your doctor. Without treatment, sleep apnea can lead to
fatigue, headaches, or even high blood pressure and heart problems.
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Ask about medications. If you’re taking sleeping pills, antihistamines, or other medications, ask your doctor if they might be contributing to the problem. Any medication that makes you sleep can potentially increase your snoring, as well.

Don’t get overtired. Doctors have found that not getting enough sleep in general can increase snoring when you finally do hit the hay. Keeping a regular sleep schedule will help you sleep a little more soundly and with a lot less noise.

Exercise Often. Evidence suggests that staying in shape and getting regular exercise can improve muscle tone inside the airways as well as elsewhere in the body. And exercising makes you less likely to become congested, which will also help you reduce the likelihood of snoring.