Snoring

Snoring: it’s an annoying sound we all know and prefer not to be on the receiving end of. It’s estimated that 30 million Americans are snorers. Studies indicate that 40% of men and 25% of women are afflicted with snoring. The older you are, the more likely you are to snore. One-third of all people between the ages of 55 and 84 are active snorers. As the soft tissue in the back of the throat sags with age, snoring can occur. If your partner’s snoring is keeping you up, the most cost-effective solution is to use earplugs. If this strategy isn’t working, try a white noise machine. These generate soft sound patterns, such as a breeze or rushing water, that filter out unwanted noise. If you wake yourself by snoring, try changing positions and sleep on your side. More troublesome snoring could indicate a disorder like Obstructive Sleep Apnea, so see your physician and ask if a Sleep Center evaluation is appropriate. Allergies and colds can contribute to snoring too.

 

Tips to Reduce Snoring

• Avoid sleeping pills or alcoholic beverages before bedtime. They can relax your airway muscles and cause snoring.

• Sleep on your side instead of your back.

• Some people report success with this method: sew pockets for tennis balls on the back of your pajamas. If you roll onto your back during the night, the discomfort will cause you to roll to your side, where you’re less likely to snore.

• Don’t smoke. Smoking contributes to respiratory problems, and snoring among them. In fact, research shows that those exposed to second-hand smoke tend to snore more also.

 

A music teacher in the UK, Alise Ojay, reports successful snoring cessation through song. She reports that singing certain sounds can tone the throat muscles and soft palate and reduce snoring. With millions of people affected by snoring, there are almost as many remedies as there are snorers. Pillows, chin straps, sprays, nasal strips, mouthpieces and more, the vast choices can be perplexing. There is even an FDA–approved procedure called somnoplasty that is used to treat habitual snoring.

Before considering one of the many anti-snoring devices on the market, check with your doctor to evaluate which one may be best for you.