How to Stop Snoring and Prevent Sleep Apnea

Most people who snore or suffer from sleep apnea (a serious health condition involving blockage of the throat during sleep which wakes them up in order to breathe) will have some common signs and symptoms. For example: gasping or snorting during sleep; fatigue and lethargy during the day; constantly falling asleep at work; being cranky and short-tempered and having problems with concentration and memory retention.

This article will give some tips and advice to help you stop snoring and to prevent mild sleep apnea.

Instructions

Difficulty: Easy

1. Consult a doctor if you snore and suffer from the common signs and symptoms listed above and it is significantly affecting the quality of your life at home or at your workplace. Diagnosing the problem is the first step to addressing the problem. A physical exam, patient history and a sleep study will help provide information to find the cause of the snoring or apnea.
2. The doctor may order a sleep study to help with the evaluation. During the study, sensors are placed at strategic parts of the body and measure the heart rate, oxygen level, breathing and monitor other functions. The sleep period will be recorded on a video monitor and microphone by a technician for later evaluation by the doctor.
3. Change your sleep habits. This can help to reduce or stop the snoring. For example: sleep on your side instead of on your back, as this will prevent blockage of the throat due to gravity. You can also place a large pillow or sew some tennis balls into a sock and sew the sock onto the back of your pajamas to prevent you from rolling onto your back.
4. Lose weight. Sometimes excessive snoring is due to excess weight or obesity. The weight makes the throat structures thicker and looser so it will tend to flop around more making breathing harder and increasing the risk of snoring and apnea. Losing weight is the easiest and fastest way to help you decrease the snoring and apnea.
5. Avoid alcohol and certain medications such as sedatives, sleeping pills and antihistamines since they relax the throat muscles and can make snoring or apnea much worse. Same effect with alcohol; don't drink alcohol for 4 hours before sleep.
6. Snoring can also be caused by allergies or blocked-up nose and sinuses. See a doctor so that he can determine which medication will give you the most benefit and prevent the condition from getting worse.
7. Stop smoking. Smoking makes snoring worse by increasing blockage in the nasal passages. Again...stop smoking!
8. Nasal strips are readily available to help clear your nasal passsges and unblock the sinuses so that you can breathe easier.
9. Snoring or apnea can also be caused by a physical deformity or from a previous injury to the nose or the surrounding structures. For example, a deviated septum is a common physical cause of snoring and can be easily corrected by surgery.
10. Simple snoring can be corrected by a special mouthpiece called an oral appliance that is usually designed by a dental specialist with the help of the doctor. Follow-up sleep study is ordered to see how well the device is working for you.

Tips & Warnings

• In the sleep clinic you should bathe and wash your hair before sleep and not use lotions or makeup. Bring a pillow, pajamas and a book to read.
• If you use a mouthpiece to help stop the snoring or apnea, then you should follow strict hygienic protocols. For example, store the mouthpiece in the case when not in use and follow the cleaning instructions each time you finish using it.
• Snoring can affect the quality of your life and your relationship with your partner. it is about team work. Be supportive and positive. Encouragement and making adjustments together will ensure that the changes made will last, and hopefully will stop the snoring and increase the quality of the relationship.
• Tips for partners of snorers: try to sleep first, wear earplugs or play soothing/meditative music on your iPod.
• This article is not a substitute for seeking medical attention from your own medical doctor or health care professional.