Studies show that many of us do not get enough sleep. The Center for Disease Control reported in February 2016 that 1/3 of Americans don’t regularly get enough sleep. Causes vary widely. We are busy people. Stores are open late, we stream favorite shows 24/7 and our phones are often at our sides demanding attention. Noises in the bedroom can also cause sleep disturbance. If someone’s snoring bothers your sleep, it may be time to come with them for a checkup. We can assess for sleep apnea, and offer advice and dental solutions.
Figuring out the Cause
Snoring occurs when tissues in the nose and throat vibrate when air passes over them. When the passages are clear, air can move freely (and quietly.) When passages are obstructed due to a cold, allergy or other reasons, we hear a sound we call snoring. For some people, the sides of the throat collapse inwards when they lie down, especially on their backs. During sleep, this collapsed passageway can obstruct breathing, and produce loud snoring. This condition, called Obstructive Sleep Apnea (OSA) can often be diagnosed by a trained dentist. Knowing the cause of the snoring is the first step to finding a solution.
Changes that May Decrease Snoring
There are a variety of lifestyle changes, as well as outside help, that can help decrease snoring. There may be habits you can change, to avoid making snoring and sleep apnea worse. In many cases, utilizing several of these changes will lead to the best result.
- Avoid sleeping on your back. When on your back, the tongue and soft palate tissue is more likely to collapse and obstruct the airway
- Achieve and maintain a healthy weight. Excess tissue in the neck area narrows the passage for air.
- Limit alcohol, especially within a few hours of bedtime
- Drink plenty of water
- Check for allergens, in pillows or elsewhere in the bedroom. A stuffed up nose, whether from bedding, plants or pets, can contribute to snoring
- See your dentist to be evaluated for OSA. A significant percentage of people who snore loudly have OSA. A dental appliance that helps hold open the airway can lead to a decrease in snoring, and healthier sleep.
