Sometimes it may also indicate a serious health condition. In addition, snoring can be a nuisance to your partner. Lifestyle changes, such as losing weight, avoiding alcohol close to bedtime or sleeping on your side, can help stop snoring. In addition, medical devices and surgery are available that may reduce disruptive snoring. However, these aren't suitable or necessary for everyone who snores. Snoring is often associated with a sleep disorder called obstructive sleep apnea OSA.
Not all snorers have OSA, but if snoring is accompanied by any of the following symptoms, it may be an indication to see a doctor for further evaluation for OSA:. OSA often is characterized by loud snoring followed by periods of silence when breathing stops or nearly stops.
Eventually, this reduction or pause in breathing may signal you to wake up, and you may awaken with a loud snort or gasping sound. You may sleep lightly due to disrupted sleep. This pattern of breathing pauses may be repeated many times during the night. People with obstructive sleep apnea usually experience periods when breathing slows or stops at least five times during every hour of sleep. See your doctor if you have any of the above symptoms. These may indicate your snoring is associated with obstructive sleep apnea OSA.
If your child snores, ask your pediatrician about it. It may also explain why some people have difficulty losing weight despite attempts to modify their diets. Bed partners of snorers may be at risk of weight gain, too. If you are not sleeping because of your partner's snoring, the resulting fatigue may be the reason you've become inactive and packed on weight.
Snoring and weight gain should not be ignored as the combination may cause life-threatening health conditions. Fortunately, both can be treated with simple changes that include: sleeping on your side, avoiding alcohol before bed, and getting hours of sleep each night.
Be aware that snoring could also be a sign of sleep apnea, so consult a sleep specialist for the treatment option that is best suited to you. In addition, more than two-thirds of obese patients have obstructive sleep apnea OSA , which poses a major health risk.
Canada Sleep Society. In Australia , find a list of sleep clinics. Sleep Disorders Australia. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. Learn what causes snoring, the best remedies for fixing the problem, and how you—and your partner—can sleep better.
What is snoring? What causes snoring? Common causes of snoring include: Age. Ruling out more serious causes Snoring could indicate sleep apnea , a serious sleep disorder where your breathing is briefly interrupted many times each night. Call your doctor if you or your sleep partner have noticed any of the following red flags: You snore loudly and heavily and are tired during the day. You stop breathing, gasp, or choke during sleep.
You fall asleep at inappropriate times, such as during a conversation or a meal. Linking the cause of your snoring to the cure Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it. HOW you snore reveals WHY you snore Type of snoring What it may indicate Closed-mouth snoring May indicate a problem with your tongue Open-mouth snoring May be related to the tissues in your throat Snoring when sleeping on your back Probably mild snoring—improved sleep habits and lifestyle changes may be effective cures Snoring in all sleep positions Can mean your snoring is more severe and may require a more comprehensive treatment Self-help tips to stop snoring There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task.
Bedtime remedies to help you stop snoring Change your sleeping position. Lifestyle changes to help you stop snoring Lose weight. Six anti-snoring throat exercises Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring.
The following exercises can help: Repeat each vowel a-e-i-o-u out loud for three minutes a few times a day. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day. Close your mouth and purse your lips. Hold for 30 seconds. With your mouth open, move your jaw to the right and hold for 30 seconds.
Repeat on the left side. With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by slack muscles.
Get more help. American Academy of Sleep Medicine Snoring — Written for kids, an overview of snoring, typical causes, and treatments. Nemours Surgery for Snoring — Types of surgery for snoring.
Academy of Dental Sleep Medicine Find an Otolaryngologist — An international directory of head and neck surgeons, who may be able to help cure snoring.
Canada Sleep Society In Australia , find a list of sleep clinics. Print PDF. Before you go! Polysomnography before and after weight loss in obese patients with severe sleep apnea. International journal of obesity , 29 9 , — Reutrakul, S. Chest, 5 , — Surgical vs conventional therapy for weight loss treatment of obstructive sleep apnea: a randomized controlled trial.
JAMA, 11 , — Iftikhar, I. Effects of exercise training on sleep apnea: a meta-analysis. Lung, 1 , — Harsch, I. Leptin and ghrelin levels in patients with obstructive sleep apnoea: effect of CPAP treatment. The European respiratory journal, 22 2 , — Redenius, R. Drager, L. Effects of CPAP on body weight in patients with obstructive sleep apnoea: a meta-analysis of randomised trials. Thorax, 70 3 , — Learn more about Sleep Apnea. By Austin Meadows November 11, By Danielle Pacheco October 29, By Austin Meadows October 29, By Eric Suni October 22, By Danielle Pacheco October 15, Hypercapnia By Danielle Pacheco September 30, Orthopnea By Eric Suni April 29, Load More Articles.
Related Reading Sleep Apnea. Other Articles of Interest Insomnia. There's no better time to start the journey to improving your sleep. Get helpful tips, expert information, videos, and more delivered to your inbox.
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