If you or a loved one suffers from snoring, you know that it can be a real problem, causing restlessness and loss of sleep and in more extreme cases, stress and depression.
Sometimes, some simple life changes can alleviate a moderate snoring problem. These include:
Adjusting your sleep position
Sleeping on your side can help prevent your tongue and soft tissue from collapsing and blocking your airway. Special pillows are available to help you remain on your side throughout the night. Another possible solution is to attach a tennis ball to the back of your nightwear to keep you in the correct position.
Checking your weight
If you are overweight or obese, there may be an increased amount of tissue around your airway – this will reduce the space for air to pass, and cause snoring. Losing excess weight may reduce your snoring problem.
Avoiding alcohol and sedatives
Drinking alcohol or taking sedatives before bed relax the throat muscles, increasing the likelihood of snoring. The key is to limit your intake of alcohol or sedatives in the evening.
Clearing your nasal passages
If you have allergies or nasal congestion, try saline rinses, nasal sprays, or review the allergy medication options.
Raising your head
Elevating the head of your bed can help keep your airway open, especially if you tend to snore when lying flat.
What if these changes don’t work?
In more severe cases, when lifestyle changes aren’t helping, we recommend making an appointment with Karen Spong, our specialist in dental sleep medicine. Karen can make a full assessment of your condition and recommend appropriate treatment.
The treatment options include the use of an appliance called a Mandibular Advancement Splint (MAS) which works by holding the lower jaw in a forward position, to prevent it from dropping back and obstructing the airway. We recommend the Sleepwell MAS which is clinically proven to be the most effective treatment for snoring.
Features of the Sleepwell MAS include:
- Soft inner lining for optimum comfort
- Internal splint fixing to allow lips to close around device – preventing dry mouth
- Full range of movement during wear for increased comfort
If your condition is determined to be more severe, you may be referred on for a sleep study which will assess whether you are suffering from Obstructive Sleep Apnoea (OSA), caused by the repeated collapsing of the airway during sleep. We can provide full details about how to book a sleep study if it is required.
In all cases, if you would like further information and advice, please get in touch. Our team will be happy to answer any questions and book an appointment with Karen if you would like to discuss treatment options.
FAQs
What is snoring?
Simple snoring, as it is known, is caused by the partial closure of the upper airway during sleep. The resultant reduction in airflow is what causes the snoring sound, as the soft tissues at the back of the throat vibrate.
Certain factors can increase the likelihood of snoring, such as: weight, age, gender, alcohol, smoking and sleeping position. Middle-aged males are three times more likely to suffer from snoring than their female counterparts.
Ranging from 50-100 decibels, the equivalent of a pneumatic drill, snoring can lead to relationship issues, exhaustion, and increased stress and depression. In some cases, though not all, snoring can also be indicative of a condition called Obstructive Sleep Apnoea – a potentially life-threatening condition if left untreated.
What is Obstructive Sleep Apnoea (OSA)?
Obstructive Sleep Apnoea (OSA) is caused by the repeated collapsing of the airway during sleep, resulting in complete (apnoea) or partial (hypopnoea) obstruction of the airflow for 10 seconds or more. To a bed partner, these episodes can be identified as the sufferer stopping breathing during the night, often waking themselves up with a snort or gasp.
Left untreated, these regular disruptions to sleep can lead to serious consequences for the sufferer – and their bed partner – including: increased blood pressure, heightened risk of cardiovascular disease, strokes, diabetes and excessive daytime sleepiness.
