If your neighbors have filed noise complaints with the City of Goodyear due to your excessively loud snoring, it’s probably time to take steps to quiet the racket. At least you are not alone; roughly 50 percent of people in Arizona and across the country are habitual snorers. Many aren’t even aware of their nocturnal antics until a bleary-eyed partner retreats to the spare bedroom.
Snoring very common, affecting approximately 45 percent of Americans on a nightly basis. It isn’t confined to any one demographic, but those most likely to snore are:
- Aged 40+
Snoring may cause a little embarrassment, but many people shrug it off as no big deal. The truth is, snoring can be harmful and is often indicative of a serious health condition known as obstructive sleep apnea. Snoring disrupts sleep – not only yours, but your bed partner’s, as well. This leads to daytime fatigue, irritability, confusion, concentration problems and poor memory, and can negatively affect everything from personal relationships to job performance. Those who suffer from sleep apnea have additional risks that include cardiovascular disease, stroke, high blood pressure and diabetes.
Snoring definitely isn’t something to be taken lightly. But if you have a snoring problem in Goodyear, what can you do about it?
Snoring Treatments in Goodyear
If you are a chronic snorer, it’s imperative you speak to a Goodyear ear, nose and throat doctor. They will likely order a sleep study to check whether you are in fact suffering from sleep apnea. This study will measure things like brain activity, heart rate, eye movements, blood pressure, body movements and more.
Treatment will depend on the severity of your snoring and whether you are diagnosed with sleep apnea. Tips to help reduce snoring include natural remedies and lifestyle modifications such as the following.
- Change your sleep position. Snoring occurs when the tongue and throat tissues collapse during sleep, blocking the airway. This is most common in people who sleep on their backs, so try sleeping on your side instead. You can also try elevating the head of your bed a few inches or using extra pillows to prop yourself up.
- Lose weight. Excess weight carries many health risks and can contribute to snoring. Most habitual snorers are overweight or obese. Fat around the neck causes the airway to narrow, increasing the likelihood that you will snore. If you can drop just 10 percent of your overall body weight, you’ll notice a dramatic difference.
- Limit alcohol consumption before bedtime. A beer or glass of wine after work is okay but cut yourself off early in the evening to lessen the likelihood of snoring once you hit the hay. Alcohol is a muscle relaxer; it allows tissue and muscles in the back of the throat to sag, blocking the airway and leading to snoring.
- Give up cigarettes. Simply put, there are no positive attributes to smoking. Add to the extensive list of health woes snoring; tobacco smoke causes irritation of the membranes that line the nose and throat, which can cause a blocked airway and increase the risk of snoring.
- Maintain a regular sleep routine. Sticking to a regular sleep schedule whenever possible will help “train” your body to sleep better. Try going to bed at the same time every night (yes, even on the weekends); an odd schedule can result in too little sleep, causing you to feel extra tired the next day. This in turn will prompt you to sleep harder the following night, which can cause overly relaxed muscles and snoring.
- Keep your nasal passages open. A stuffy nose prevents air from moving freely through the nasal passages, causing you to snore. To prevent this, try taking a hot shower before bed. You can also rinse your nasal passages with a saline solution or Neti pot. Over-the-counter nasal strips can help you breathe more easily at night.
- Stay hydrated. Drink plenty of fluids to keep your throat and palate moistened.
- Use a humidifier. Using a humidifier will help lubricate the membranes in your nose and throat and keep them from becoming irritated
Other snoring treatments might involve use of CPAP therapy, surgery or an oral appliance. If you are a regular snorer, schedule an appointment with a Goodyear ENT specialist today for a better night’s sleep tonight.