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(HealthNewsDigest.com) – When you’re about to go to bed, the last thing you want to worry about is whether you’re going to annoy someone with your snoring. When you snore, your muscles are relaxed causing your tongue to fall back and create a narrow passageway in your throat. So when you breathe, you create vibrations that cause that awful noise that everyone dreads.
Dr. Jordan Pritikin, a board-certified otolaryngologist based in Chicago, explains how snoring affects around 90 million people in the U.S., which includes all genders and ages, and how you can make it stop. “Snoring can actually become a serious problem,” says Dr. Pritikin. “Snoring can disrupt someone’s sleeping pattern, which can lead to fatigue and dysfunction throughout the day. Knowing what you can do to prevent this from happening is very important to both you and anyone you share a room with.”
Below are seven tips to prevent snoring:
– Change Your Sleeping Position: If you’re more prone to snoring, it is important to avoid sleeping on your back because this causes your tongue to collapse to the back of your throat. Try to sleep on your side instead. Simple tricks such as using a body pillow can get you used to staying on your side at night.
– Avoid Alcohol: Alcohol is a muscle relaxant, which will cause you to snore even if you don’t normally snore. Try to avoid drinking alcohol four to five hours before sleeping or sleep on the couch so your partner can get a good night’s rest.
– Lose Weight: Gaining weight around the neck squeezes the internal diameter in your throat, which will make it more likely to collapse and cause that loud, annoying sound. If you didn’t snore before you gained weight but you do now, this might be a solution for you.
– Open Your Nasal Passages: Sometimes snoring can occur when your nasal passages are blocked. If this is the case, try using nasal strips at night to open up your passageways. You can also take hot showers along with squeezing a little saltwater solution in your nose to clear your nasal passages before bed.
– Change Your Pillows: Allergens or dust mites on your pillow might be a reason you snore at night as well. If you feel fine during the day but get stuffy at night, start putting your pillows in the air fluff cycle once a week and change your pillows every six months.
– Be Well Rested: If you are overtired when you lay down for bed because you’re not getting enough sleep, you fall into a hard, deep sleep. It is important you make sure you sleep the appropriate amount of hours that’s best for you, so you are well rested the next morning and won’t snore at night.
– Turbinate Reduction: If you don’t see improvement with simple home snoring remedies, you might have enlarged inferior turbinates. By trimming the inferior turbinates, you improve the airflow in your nasal passages. This will reduce your snoring along with other sinus problems. Turbinates can be surgically reduced, cauterized or frozen, so please talk to your doctor to see what will work best for you.
About Dr. Jordan Pritikin
Dr. Jordan Pritikin is a board-certified otolaryngologist at Chicago Nasal & Sinus Center, a private medical practice devoted to the diagnosis and treatment of nasal and sinus disorders. Dr. Pritikin is a Fellow of theAmerican Academy of Otolaryngology – Head and Neck Surgery and attended Rush Medical College inChicago, where he was selected to the Alpha Omega Alpha Honors Medical Society. Over the years, Dr. Pritikin has cultivated an interest in Rhinology, focusing his practice on diseases of the nose and sinuses, and has participated in clinical research exploring innovative therapies for chronic sinusitis. He has lectured at local and national meetings, developed informational and training videos demonstrating surgical techniques for the nose and sinuses, and has helped develop and refine instruments designed for sinus surgery. Dr. Pritikin and the Chicago Nasal & Sinus Center offer patients an unparalleled level of service, utilizing state-of-the art technology and innovative treatments while maintaining a thoughtful and caring approach. For more information visit http://www.
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