How to stop snoring with SleepMastersOfPA.com and Dr. Robert J. Baker, MD, of Beaver, PA which suggest oral appliances and beat the snoring epidemic. Read how!
Before you and your spouse resort to sleeping in separate beds, try these remedies for snoring.
Forget about the monster under your bed. If you have a partner who snores, you’re dealing with a monster in your bed — and it’s often a near-nightly showdown. In a new National Sleep Foundation survey, 40 percent of Americans admitted to snoring a few nights per week or more
And the ones who are suffering aren’t usually the folks sawing logs. “The most common side effect of snoring is waking up other people, whether in the same bed or the next bedroom, depending on how loud it is,” says Dr. Robert J. Baker, MD, a medical professional of dentistry of Western Pennsylvania in Beaver Falls, PA, who specializes in the treatment of snoring.
In fact, people with a snoring significant other tend to lose an hour of sleep per night, according to Dr. Baker. Perhaps as a result, “couples in snoring relationships report lower marital satisfaction scores, they have less sex, and they often resort to sleeping apart,” he says.
Snoring is considered a social issue more so than a medical one, although in some cases, it does indicate a more serious problem: obstructive sleep apnea. “When we go to sleep at night, the muscles in the throat relax, and as we breathe in and out, this relaxed tissue tends to vibrate,” explains Dr. Baker. If that tissue simply vibrates — and nothing more — you’ll probably just bother your bedmate. But if that tissue closes as it vibrates, blocking your airway, you may have obstructive sleep apnea and are in need of a sleep appliance. “Snoring and sleep apnea are really just different points on a continuum,” says Dr. Baker.
Obstructive Sleep Apnea, of course sometimes, requires serious medical intervention. However, Sleep Apnea and snoring may be fixed with something as simple as an Oral Appliance that Dr. Baker recommends for all his patients. Go to sleepmastersofpa.com and take the FREE sleep study test to see if you qualify for a sleep appliance that most insurances will take. But simple snoring can often be treated with these at-home remedies:
Adjust your body positioning laying in bed…
If you’re a chronic snorer, back isn’t best. “Most people snore more on the back than they do on the side, and more on the side than they do on the stomach,” says Dr. Baker. It can be tough to switch your preferred sleeping position, so sleep doctors often suggest this trick to encourage people to stay on their side: Sew a pocket on the back of a T-shirt between the shoulder blades, and slip two tennis balls inside.
“When people sleep on their side, their shoulder can get sore. So they roll on their back,” says Dr. Baker. “The tennis balls aren’t very comfortable, so they end up rolling to their other side.”
Not extreme enough? Try the Night Shift Sleep Positioner, a device you wear around your neck that vibrates when you roll onto your back, increasing in intensity until you shift to your side. “I wore it one night, and it drove me crazy,” says Dr. Baker. “But it worked. After a few days of that, you would not be sleeping on your back.”
Play with you pillows…
For some people, the tennis ball trick works — but only because it keeps them up all night. If you simply can’t sleep with sports equipment attached to your pajamas, try resting a body pillow between your legs, which helps align your spine and makes side sleeping more comfortable. You can also wedge a C-shaped pregnancy pillow behind your back, Dr. Baker suggests.
If you still can’t adjust to lying on your side, lie on your back, but prop up your head and shoulders. “You want to make a little incline — a wedge — with a couple pillows,” says Dr. Baker. “It’s not just lifting up your head.” Try placing one underneath your shoulders to elevate your chest, then another two under your head. That may help keep the back of your throat open.
Avoid drinking alcoholic beverages before bed…
It’s not just your inhibitions that loosen up when you’re drinking. “Alcohol preferentially relaxes the muscles in the throat, so everybody’s snoring is worse after a couple drinks,” says Dr. Baker. Plus, since you’re more sedated after drinking, your snoring is less likely to stir you awake, leaving your bedmate to suffer longer. “Most wives will tell you, ‘When my husband goes out drinking with his buddies, he is going to snore like crazy that evening. I don’t even sleep in the bed with him that night,’” says some of Dr. Baker’s patients. The simple fix: Stop your alcohol intake within four hours of bedtime.
Dr. Robert J. Baker of Beaver Falls, PA suggests to all of his patients suffering from any snoring issue to try oral appliances. His patients state that the appliances really do make a difference in their sleep patterns and the lives of their loved ones.
If you or someone that you know has snoring problems, visit sleepmastersofpa.com, take the sleep study test, and Dr. Baker’s office will contact you. You can also visit one of Dr. Bakers offices located in Beaver Falls, New Castle, Sarver, Butler, and Cranberry Township. They will be happy to set you up with an appointment.
Happy Sleeping!
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