You may think that snoring disturbs the people who do not snore more than it disturbs the snorer, and you would be partially right. When your bed partner keeps you up or wakes you up because of his loud snoring, it seems like you are the only one who is bothered. In a snoring situation, this is probably true, but it is not so with sleep apnea, which is a potentially serious disorder where you repeatedly stop and start breathing during your sleep, according to the Help Guide website. It is important to see a doctor to diagnose the problem properly.
How to Stop Sleep Apnea
Step 1
Lose weight. Obstructive sleep apnea occurs more often if you are overweight.
Step 2
Go to bed around the same time each night. People who have a regular sleep schedule tend to sleep better, which decreases sleep apnea episodes.
Step 3
Avoid caffeine after dinner. You do not sleep as well with caffeine in your system, which can make your apnea worse.
Step 4
Refrain from drinking alcohol or from taking sleeping pills before bed. This relaxes the throat muscles, which interferes with breathing.
Step 5
Quit smoking. Smoking may make sleep apnea worse by inflaming your throat and upper airway.
Step 6
Sleep on your side, not on your back. Your tongue obstructs your airway when you sleep on your back, which leads to apnea.
Step 7
Elevate your head 4-to-6 inches when you sleep. Or, you can elevate your body from the waist up by using a foam wedge or by getting an adjustable mattress.
How to Stop Snoring
Step 1
Lose weight to help stop snoring. Losing 10 percent of your weight helps to reduce fatty tissue in the back of your throat, which decreases snoring, according to WebMD.
Step 2
Clear your nasal passages. Make sure that your nose is not stuffy before you go to bed. You can use a Neti pot, nasal decongestants, nasal strips, or you can breathe steam to keep your nasal passages clear.
Step 3
Use a humidifier. Dry air can irritate membranes in your throat.
Step 4
Avoid large meals, dairy products, soy milk, alcohol, sleeping pills, caffeine and antihistamines before bed.
Step 5
Exercise your throat every day. One exercise is to repeat each vowel aloud for three minutes. Another is to place your tongue on the roof of your mouth, and slide it backward and forward for three minutes. You can also close your mouth and purse your lips for 30 seconds.
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