The verdict: Consider it infrequently. "CPAP is the gold standard," says Badr, and if your snoring is so bad you'd consider surgery, you probably do have sleep apnea, he says. Surgery would only be considered in cases where CPAP treatment didn't prove effective, and a team of physicians and specialists would have to perform a comprehensive sleep assessment to come up with the best plan, he says. Basically, sleep apnea or snoring surgery is not to be taken lightly.
How do i stop snoring: Snoring is simply awful, not only for others but also for the snorer. It creates nuisance in the sleeping pattern by breaking the sleeping cycle. Due to the disruption of quality of sleep, it makes the snorer feel sleepy and exhausted during the daytime. Lack of concentration, throat pain, and increased blood pressure is some of the side effects that a habitual snorer can experience. The serious cause of snoring such as obstructive sleep apnea or OSA needs medical treatment immediately, whereas mild cases or occasional snoring can be cured at home by following some strategies in daily life and by making necessary changes.
Create an environment conducive to sleep. Keep your room dark at night. Sleep specialists note that our circadian rhythms are influenced by light and darkness. This means that many people have a hard time falling asleep when it's still light out, which happens in the summer thanks to daylight savings. At night, shut your blinds and curtains. Turn off bright overhead lights. Consider getting a black out curtain which keeps any light from shining through. If it's still too bright or too much light is getting in, consider wearing a sleep mask.
The gold standard for moderate to severe OSA is continuous positive airway pressure, or CPAP, which delivers air to your airway during sleep to keep it open. A 2016 study in The New England Journal of Medicine found that CPAP helped reduce daytime sleepiness and snoring (but not cardiovascular risks) for people who were followed for an average of almost four years.
If you want to up the effectiveness of your steam inhalation, try adding a few drops of peppermint oil to the hot water. Peppermint contains menthol, which is great at loosening mucus and clearing up your airways. Do keep in mind though that menthol can be harmful to children, so stick to plain hot water if your child’s suffering from a stuffy nose.9
In fact, lifestyle modifications, such as shedding pounds, drinking less alcohol, eliminating sedatives and side sleeping, are the first remedies to try to combat snoring. “There are those things that most anybody can do, and they’re helpful,” says Rotenberg. “Are they going to fix everything? Probably not, but they can improve quality of life and possibly lessen snoring.”
Apnea can cut off your breathing as rarely as a few times a night, or as frequently as a few times per hour, causing a host of very real health risks. According to the American Sleep Association, sleep apnea can “increase the likelihood of high blood pressure, heart attack, stroke, obesity, and diabetes,” not to mention other risks like driving accidents due to lack of sleep.
It may sound weird, but singing aloud strengthens the muscles in your throat and soft palate and naturally leads to less snoring over time, according to one study. Researchers came to this conclusion after discovering that choir singers scored significantly lower on the snoring scale than non-singers, even when weight and overall health were similar.
Loud, excessive snoring can signal sleep apnea, a potentially dangerous condition that requires treatment. Contact your doctor if you’re a loud snorer who stops breathing for short periods when you’re asleep. You should also notify the doctor if you sometimes wake up gasping for breath, if you wake up with headaches, or if you’re sleepy during the day. Sleep apnea can reduce levels of oxygen in the blood, eventually leading to elevated blood pressure and an enlarged heart. In addition to lifestyle modifications (losing weight or changing your sleeping position), some doctors sometimes recommend a continuous positive airway pressure (CPAP) device for nightly use. Surgery is also possible. Make sure you’re aware of these less obvious sleep apnea symptoms.
Irritability due to sleep loss. Disrupted sleep isn’t just a problem for the non-snorer. Snoring is caused by disordered breathing, which means the snorer’s sleep quality also suffers. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. This can explain why communication often breaks down when you and your partner try talking about the problem.