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SLEEP APNOEA AND SNORING
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Treatment with Dental
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Four other Strategies
to minimise Snoring

Surgery in the Throat
Area

FOUR OTHER STRATEGIES TO MINIMISE SNORING

The strategies described below may reduce or eliminate your snoring. More than one strategy may be applicable. No matter what treatment you pursue for snoring or obstructive sleep apnoea, these recommendations will have a positive effect on its outcome.

1. Sleep on your side not on your back.

Sewing a tennis ball in the back of night wear can remind you not to sleep on your back and is a simple cost effective way to prevent sleeping on your back. Sleeping on your side counteracts the effects of gravity and can reduce or eliminate snoring. An anti snoring cushion is a natural and non-invasive treatment for snoring. The cushion is worn like a soft, light-weight backpack positioned along the middle of the back. It rests comfortably in place and is not noticeable when you are sleeping on your side or stomach. However, the cushion’s design will prevent you from rolling onto your back during sleep. This cushion can be successful when used alone or in combination with other treatments for snoring or obstructive sleep apnea.

2. Lose weight if you are overweight.

Being overweight is the most likely cause of snoring. People who are overweight can reduce snoring and sleep apnea symptoms by losing weight. Proper diet and exercise are the keys to losing and maintaining an appropriate weight. However, many people who are not overweight may snore. This is due to a hereditary narrowing of the throat, thereby making the individual more susceptible to airway obstruction during sleep.

3. Relieve nasal congestion.
Reducing nasal congestion can help decrease snoring. See a physician if you have chronic nasal congestion or obstruction. Nasal sprays can be prescribed by your physician. (Note: Over-the-counter nasal sprays should not be used longer than a few days.) Nasal strips which increase nasal air flow may also be beneficial.

4. Avoid alcohol or sleeping pills within four hours of bedtime.
Alcohol and sedatives can relax the muscles in the back of the throat and lead to snoring. In addition, they can increase the duration of apneic events by dulling your brain's activity that signals you to awaken and restart to breathe. Smoking can worsen snoring and sleep apnoea, by causing swelling of the nasal air passages.

   
     
       
Australian Dental Association

Australasian Sleep Organisation

American Academy of Dental Sleep Medicine

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