Limit Drinking
Although alcohol has been deemed the classic nightcap, drinking alcohol even as early as 6 hrs before bed impacts sleep negatively. Alcohol consumption naturally narrows your airflow passageway. This results in snoring and/or sleep apnea throughout the night in addition to disruptive sleep patterns.
Weight Control
When exceeding a certain weight excess fat begins to accumulate around your neck and throat region. The excess fat around your neck limits airflow accessibility which causes snoring.
Somnoplasty
Somnoplasty is a surgical procedure that shrinks the tissue in the upper airway. Snorers have reported success after undergoing this procedure, however, the actual success rate statistics are unclear. As with any surgical procedure, death is always a possibility so keep that in mind before considering this option.
CPAP Machine
CPAP machines are geared much more towards those who suffer from sleep apnea rather than light snoring cases. CPAP users wear a mask that increases air pressure in the throat to prevent that typical airway narrowing that would usually occur in chronic snorers during sleep hours. Although one of the more expensive alternatives, high success rates have been reported with long term CPAP usage.
MAD
A MAD (mandible advancement device) is a mouthpiece that adjusts the jawline position. When the jaw relaxes at night, it can apply pressure on the throat resulting in limited airflow access, hence where snoring occurs. MAD devices gently hold the jaw forward to prevent the airflow constriction, stopping the snoring sound altogether. You can check out one of our favorite MAD devices here.
