How Can I Stop Snoring for Good?

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About half of adults in America snore at least occasionally and many want to know how they can stop their snoring once and for all. Not only is snoring annoying, it can cause us to lose precious sleep, keep us from reaching deeper states of sleep, and can also be a sign of the more serious disease, sleep apnea. In order to stop snoring in Idaho Falls, this article will discuss what snoring is and what causes it, as well as how you can stop snoring and when it’s time to discuss your options with a sleep specialist near you. To begin, let’s first take a deeper look at what exactly snoring is and what causes it.

Why Does Snoring Happen?

Idaho Falls Snoring

Snoring occurs when the tissues in your throat relax and vibrate as you breath in and out. This vibration is what causes the snoring sound that wakes us or our bed partners up, causing some of us to end up on the coach. Snoring can be caused by a number of things, including something as simple as a night of drinking alcohol, having a stuffy nose or sleeping on your back to something more serious like your health, weight or even the shape of your mouth and size of your throat.  Snoring can sometimes even be a sign of a more serious health issue, such as:

  • Sleep Apnea
  • Sleep Deprivation
  • Structural issues with either the mouth, nose, throat or all three
  • Obesity

Additionally, snoring can be caused by medications prescribed by your doctor such as antidepressants or even over the counter sleep aids.

Do I Snore?

Unless you have woken yourself up in the middle of the night or have woken a partner up from your audible snoring, you may not know that you snore. If you’re unsure, you can turn on a voice-activated recorder on your phone and play it back in the morning to see if you snore.

Similarly, you can have someone, either a friend, family member or a sleep specialist, watch you sleep and notice how you are snoring. How you snore can reveal why you may be snoring, according to this article from HelpGuide.  Knowing why you snore is the first step to stop snoring in Idaho Falls. Following is basic guide that showcases the type of snoring and what it may be caused by:

  • Closed Mouth Snoring – This may indicate that there is a problem with your tongue.
  • Open Mouth Snoring – Generally related to the tissues of the throat.
  • Snoring Only While You Sleep on Your Back – a mild form of snoring
  • Constant Snoring in all Sleep Positions – Usually means a more severe case and treatment should be sought after from a Idaho Falls snoring specialist.

At Home Treatments to Stop Snoring in Idaho Falls

Idaho Falls Snoring

By making simple lifestyle changes and implementing proper bedtime hygiene habits, you may be able to stop snoring for good. Many specialists will recommend you have a sleep study done before implementing any type of equipment to aid in your snoring treatment, alongside lifestyle suggestions to make the transition easier. These “at home” treatments will look something like this, however they may vary slightly depending on the individual.

Lifestyle Changes

Changes in one’s lifestyle have been shown to have a positive impact on a person’s general health as well as, to help stop snoring. These lifestyle changes include:

  • Stop Smoking – The act of smoking irritates membranes throughout the throat and nose that can block the air passages, which in turn cause snoring. There are many programs available to help you stop smoking, your Idaho Falls snoring specialist can direct you to local programs as well as national programs, like this one.
  • Reduce or Avoid Alcohol and/or Sedatives – Since both alcohol and sedatives can cause the muscles of the throat to relax during sleep, thus causing you to snore, you’ll want to try to avoid these if possible. If it’s a prescribed medication, your doctor may be able to suggest an alternative that doesn’t cause the muscles to relax as much.
  • Exercise – Apart from losing weight, which can help to stop snoring in Idaho Falls, exercise is also beneficial in general because it tones various muscle groups in the body, leading to less snoring overall.

Bedtime Routines & Exercises

The following bedtime routines and exercises can help you get a better night’s sleep in addition to reducing or eliminating snoring:

  • Create a dark sleeping environment. Make sure that your bedroom is set at a comfortable temperature and is peaceful and devoid of any bright lights.
  • Avoid eating a large meal 3-4 hours before going to bed.
  • Keep a regular sleeping and waking schedule all week and weekend long.
  • Design a relaxing bedtime routine, such as taking a bath, drinking chamomile tea or some light stretching before going to sleep.
  • Try changing your sleeping position, especially if you usually snore while sleeping on your back.
  • Try using a humidifier if your room tends to get dry. Moist air will help you to breathe better.

Try these following exercises right before crawling into bed or throughout the day to reduce to snoring in Idaho Falls:

  • Say each vowel (a, e, i, o, u) for three minutes out loud, a few times throughout the day.
  • Closing your mouth, purse your lips and hold for 30 seconds.
  • Move your jaw to the right and left, hold for 30 seconds on each side with your mouth open.
  • Placing the tip of the tongue behind the front top teeth, slide the tongue backwards for three minutes before bed.
  • Use a mirror for this exercise to see the “hanging ball” or uvula move up and down as you contract the muscles at the back of your throat for 30 seconds.
  • Sing. Singing tones the muscles of the throat and soft palate which can reduce snoring.

When It’s More Than Just Snoring

If your snoring seems to be more than just annoying habit and is affecting your daily life and health, it may be time to discuss your options with an Idaho Falls snoring specialist. Even if you’re not sure, it a smart idea to discuss your symptoms with a professional so that you can rule out sleep apnea or any other sleeping disorder.

You can also take a self-assessment to see if you may have a sleeping disorder that goes beyond just occasional snoring. Comfort Sleep Solutions, wants to help uncover the right solution for you. Whether that’s simple lifestyle changes or getting you set up with a C-PAP machine, we want to help you stop snoring today!

Contact us, to set up a consultation at your earliest convenience.

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