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Sleep Apnea Tips – Glastonbury, CT

8 Ways to Fight Sleep Apnea

Woman waking up refreshed after applying sleep apnea tips in Glastonbury

Breathing should be a silent activity, but snoring is a problem that afflicts countless individuals. In fact, according to one estimate, about 2/3 of Americans snore. Did you know that snoring is NOT normal and can affect the quality of your sleep? Snoring can also indicate a much more serious problem: obstructive sleep apnea.

Here are some ways to address snoring and improve the quality of your sleep:

1. Use a Custom Oral Appliance

Custom oral appliances, also called anti-snoring appliances, gently reposition the jaw in order to keep the airway open at night, thereby preventing snoring and sleep apnea. You should always rely on an expert for this type of device. One-size-fits-all solutions may negatively affect your bite or lead to jaw pain.

2. Ask about Orthodontic Treatment

Some people suffer from snoring and sleep apnea due to malformation of their jaw. Orthodontic treatments, such as Invisalign, can shift the teeth into their proper positions and help the jaw reach proper alignment. Over time, Invisalign may greatly reduce sleep apnea symptoms, including snoring.

3. Explore Surgical Options

No one likes the idea of undergoing surgery, but if you have significant anatomical abnormalities that are causing snoring, it may be worth talking to your doctor about it. By correcting problems with your sinuses, nasal passages, or jaw, you may find significant sleep apnea and snoring relief.

4. Use a CPAP Machine

CPAP stands for continuous positive airway pressure. A CPAP machine keeps the airway open by sending pressurized air into a patient’s throat. Although this type of therapy is very effective, many people find it to be uncomfortable and inconvenient.

5. Adjust Your Habits

Here are some habits and activities that may reduce or eliminate snoring:

  • Sleep on your side rather than your back. (Sleeping on your side reduces the risk that tissues in your throat will block your airway.)
  • Make sure you are drinking enough water.
  • Don’t consume alcohol within the last 2 hours before bedtime.
  • Stop smoking.
  • Lose excess weight.
  • Use a decongestant to address allergies.

6. Use Nasal Strips or a Nasal Dilator

A stick-on nasal strip or nasal dilator can be helpful for people who suffer from light snoring. Being able to breathe through your nose reduces the risk of sleep apnea and snoring by threefold.

7. Use a Sleep Apnea Pillow

A sleep apnea pillow elevates your head, thereby leveraging gravity to prevent airway congestion. Your pillow might take some getting used to, but hopefully the end result will be worth it!

8. Consider Nightlase

Nightlase uses a laser to tighten the tissues in the throat, soft palate, and uvula, while at the same time stimulating new collagen production. This innovative, nonsurgical treatment can provide a long-term reduction in snoring and sleep apnea.

Ready to Learn More?

Dr. Keith Hollinger and our team specialize in helping patients find relief from snoring and sleep apnea. If you would like to consult with us, we are ready to serve you! Contact us today to learn more about our services or to request a consultation.