Top 10 Tips To Help You Stop Snoring | New Teeth League City

Top 10 Tips To Help You Stop Snoring

First and foremost, Dr. Hale recommends reading Dr. Matthew Walker’s book, Why We Sleep: Unlocking the power of Sleep and Dreams, which is available on Amazon. She also recommends reading Breath by James Nestor.

Our sleep quality and architecture are greatly affected by our daily life and habits; however, if you suffer from underdeveloped dental arches, you could have a bigger problem at hand. Dr. Hale recommends home sleep studies for many of her patients to identify the underlying root cause of her patients’ issues.

Our sleep quality and architecture are greatly affected by our daily life and habits; however, if you suffer from underdeveloped dental arches, you could have a bigger problem at hand. Dr. Hale recommends home sleep studies for many of her patients to identify the underlying root cause of her patients’ issues.

1: Sleep on Your Side

For some lucky people, they fall asleep as soon as their head hits the pillow. For the rest of us, we need to prepare for bed like it’s a sacred ritual and the most important step is finding the most comfortable position. For you, that may be on your back. Unfortunately, snoring is often caused by obstructive airflow, and sleeping on your back can contribute to that obstruction.

Though it may take some getting used to, try sleeping on your side with plenty of pillows to make sure your neck is supported. This will prevent your chin from dipping forward and will support a healthy airflow during the night.

Some patients have claimed that for the first few nights, holding a pillow to their chest has made the transition from being a “back sleeper” to a “side sleeper” easier.

2: Elevate the Head of Your Bed

Going along with the theme of airflow is elevating the head of your bed or mattress. This may sound odd, but several types of mattress systems already have functions that allow for this, but any mattress can be elevated with some ingenuity. Stuff some pillows under your head, or a few flattened cardboard boxes beneath the mattress!

By increasing the incline of your mattress by a minimum of four inches, you are essentially allowing gravity to assist in keeping your airways open, allowing for a snore-free night.

3: Avoid Alcohol Before Bed

The obstruction in airflow that causes snoring is caused by the relaxing of the throat muscles while you sleep. While a glass of wine or a beer can help you unwind after a long day of work, it can also relax the very same muscles that allow you to breathe at night, and increase the chances of snoring.

If you avoid alcohol two hours before getting ready for bed, this shouldn’t be a problem.

4: Sedatives and Sleep Aids

Much like alcohol, sedatives and sleep aides help us relax so we can sleep. For those with insomnia or other sleep disorders, this can be a blessing but they might not be getting the best rest possible.

If you take sedatives, snore, and don’t feel you are getting a restorative rest, consider speaking with your doctor about an alternative medication.

5: Treat Chronic Allergies

From pets and pollen to mold and milk, allergies can make a regular day miserable. But they can also make a night terrible, too.

If you have allergies that cause a runny nose or congestion, this means you have no other choice but to breathe through your mouth, which is going to contribute to snoring. Dealing with these allergy symptoms and their source can help you stop snoring.

6: Use Nasal Strips

Nasal strips are applied over your nose to help keep your airways open. While they might look a little funny, they help prevent an unobstructed airflow which greatly decreases your chance of snoring through the night and allows you a better night’s rest. Dr. Hale recommends Mute Nasal Dilators, which can be found on Amazon!

7: Properly Hydrate

We all know that having too many glasses of water before bed can result in many bathroom trips during the night, but not having enough water in your system can be an issue as well. Being dehydrated can cause the mucus in your nasal passages to thicken, obstructing your airways and forcing you to breathe through your mouth, which can cause snoring.

8: Don’t Use Tobacco Products

If you are looking for a sign to stop smoking, this may be it. While there are all sorts of damage that cigarettes and chewing tobacco can do to your teeth, jaw, and gums, they can also lead to snoring. Tobacco causes mucus to thicken up, obstructing your nasal passages which will make you snore.

9: Don’t Fall Asleep With a Full Stomach

If you don’t want to snore, then it is wise to avoid putting any additional pressure on the organs that help you breathe like the lungs or diaphragm. Eating a big meal just before bed does exactly that. However, if you avoid any heavy meals two hours before you go to sleep, you should be fine.

10: Get a Good Night’s Rest.

This may sound redundant but should be stated: like good oral care, a healthy sleep cycle can be contributed to practice and routine. If you want to avoid snoring, be sure you are well rested by dedicating yourself to eight hours of uninterrupted sleep so you wake up feeling refreshed.

Call Us Today for Information, a Consultation, and More!

We offer a versatile range of treatment options from teeth cleanings, cosmetic dentistry, to sleep apnea treatments. Snore no more and contact us today!

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