Did you know that at least 30% of women and 40% of men snore on a regular basis and up to 50% snore occasionally? If your bed partner snores, you are not alone! Up to 59% report that their bed partner snores.
There are many natural snoring remedies and lifestyle changes that may be investigated to improve or eliminate snoring. But use caution before you self-treat! It’s important to rule out snoring as a sign of Obstructive Sleep Apnea (OSA), a serious condition that requires medical attention. OSA is connected to high blood pressure, stroke, heart disease, diabetes, and even cognitive and sexual dysfunction. Many accidents are caused by excessive daytime sleepiness, a symptom of sleep apnea, prompting the trucking industry to test their employees through a sleep study, making sure they are being treated by effective therapies, such as CPAP or an oral appliance.
You can take our Epworth sleepiness survey to find out how you rate on the sleepiness scale
Home remedies for snoring can be very effective. Once sleep apnea has been ruled out through a sleep study as the cause of snoring and sleepiness, or in some cases as an adjunct to improve the effectiveness of sleep apnea treatments.
Snoring and sleep apnea can be treated with CPAP or an oral appliance, but weight loss could be considered the most effective natural cure for snoring and sleep apnea in patients where obesity is the primary cause of snoring and sleep apnea. In fact, studies show a 10% reduction in weight could lead to more than 25% reduction in the Apnea-Hypopnea-Index (AHI), which measures sleep apnea severity. Long term results require behavior modification to maintain reduced weight.
Neck size is a reliable index as a predictor of OSA. In men, OSA is more prevalent in those with a neck size > 17 inches; in women, neck size > 15.5 inches.
Keep in mind, there are many other causes for snoring and sleep apnea, unrelated to obesity, so weight loss may not be the answer to your quest to stop snoring or help sleep apnea.
We have an entire section on how to sleep better with better sleep hygiene. Some of the key lifestyle changes for better sleep that help to stop snoring include:
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