Tuesday, March 6, 2018

How To Stop Snoring For Good

45 percent of adults snore occasionally, and 75 percent of people who snore have obstructive sleep apnea. People who have obstructive sleep apnea have their breathing disrupted while they sleep. Snoring can be caused by alcohol, medications, smoking, obesity, your age, your sleep posture, sleep deprivation or sleep apnea.

Lose Weight

Weight loss can help alleviate snoring, but it doesn't work for everyone. Being overweight and obese contributes to snoring.

Avoid Alcohol

Alcohol is a depressant. Depressants slow your body down. Alcohol will help you go to sleep, but it'll also disturb your sleep. Alcohol slows down metabolism and interferes with our brains during its sleep cycles.

Change Your Sleeping Schedule

Some people snore because they don't have a regular sleeping schedule. When people don't have a regular sleeping schedule, their muscles at the back of their throat relax more than they normally would.

To avoid snoring, you should try to sleep through the night while going to bed at the same time each day. Most adults need seven to nine hours of sleep.

You should avoid taking naps throughout the day. Taking naps throughout the day will disrupt your sleeping schedule. If you take naps during the day, you may not be able to go to sleep at an appropriate time at night.

Avoid Stimulating Your Brain

You'll want to avoid stimulating your brain before you go to bed. You should avoid electronics and turn off all lights an hour before you go to sleep. You should avoid watching television and looking at your phone.

Avoid Exercising Before Bed

You should avoid exercising two hours before you go to bed. Exercising before you go to sleep can disrupt your circadian rhythm. Disrupting your circadian rhythm can make your sleep less refreshing.


You should avoid eating three hours before you go to bed.

Avoid Caffeine

You should avoid consuming caffeine after 12 p.m. Caffeine can remain in your body five to 10 hours after it's consumed. Caffeine will remain in your body depending on your weight, the amount you consume and your overall health.

Stop Smoking

If you smoke, you'll want to try to stop. Smoking has been known to make snoring worse. You'll want to talk to your doctor about how they can help you. Nicotine gum and patches can help you quit.

Avoid Sedatives

Taking sedatives before you go to bed may be causing you to snore. You'll want to talk to your doctor about other options you may have.

Sleep on Your Side

You should never sleep on your back if you snore. Snoring usually occurs when the soft palate and upper throat collapse during sleep. This restricts airflow to your lungs and causes the sound of snoring. Sleeping on your back makes it easier for the soft palate to collapse on the tongue and upper throat.

Elevate Your Head

If you want to stop snoring permanently, you may want to try buying a bigger, fuller pillow. By propping your head up a few inches, you can reposition your jaw and tongue, allowing your airway to open.

Use an Oral Appliance

An oral appliance keeps your air passages open. By keeping your air passages open, it'll make it easier for you to breathe. Using an oral appliance can prevent snoring. Unfortunately, you'll need to visit your dentist to get one of these devices made.

Treat Allergies

Allergies can reduce airflow through your nose. If you have allergies, you're more likely to breathe through your mouth instead of your nose while you're sleeping. Allergies increase the risk of snoring. You'll want to talk to your doctor about what medications you can take to relieve your allergies.

Clear Nasal Passages

You'll want to clear your nasal passages with saline before you go to bed. Nasal decongestants and nasal strips can help you breathe easier while you're sleeping.

Keep Air Moist

You'll want to keep the air dewy where you sleep. Dry air can aggravate membranes in your nose and throat. If you have swollen membranes, a humidifier may help your snoring.


There are many surgeries available for people who snore. Surgical procedures increase the size of your airways. If you're snoring is severe or hasn't responded to other treatment, surgery may be an option for you.

Final Words

It's important that you follow the tips we have provided you in this article to prevent or reduce snoring. Snoring can disrupt your quality of sleep, and when that happens, it can lead to fatigue, irritability and health problems.

Dr. Ran Y. Rubinstein, a facial plastic surgeon and ENT doctor specializing in snoring treatments in New York, is dual-certified by the American Board of Otolaryngology-Head and Neck Surgery and the American Board of Facial Plastic Surgery. He serves the Hudson Valley through his office in Newburgh, New York.


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