4 Snoring Solutions that aren't CPAP

October 15, 2019

4 Snoring Solutions that aren't CPAP

Written By Olivia Arezzolo
The Sleep Specialist
APS Certificate Sleep Psychology
Bachelor of Social Science (Psychology)
Follow Olivia for daily sleep tips: @oliviaarezzolo
Are you one of the 70% of snorers fatigued, unable to focus and irritable - on a daily basis?
The frightening statistic, found by theAustralian Sleep Health Foundation, affects almost 1/4 men and 1/5 women across the nation - contributing to widespread mental and physical exhaustion.
Fortunately, CPAP is not the only option: here are 4 alternatives which are inexpensive, accessible to anyone, and most importantly, can begin today.

1. Minimise alcohol.If you’re a male, just one drink will increase your risk of snoring by 25% - and subsequent drinks will worsen your symptoms. The research, published in Journal of Clinical Sleep Medicine, explained that alcohol relaxes the muscles around the airways, leading them to collapse, restricting airflow and causing snoring itself. Although the statistic above is related to males, the paper noted the same physical process happens for women, albeit less significant - so females should also avoid alcohol.

2. Maintain a healthy weight.Carrying a little extra weight? Even if it’s minor, you’re more likely to snore: a recent study found those who are overweight and obese equally have a greater chance of snoring, compared to those with a healthy body mass index (BMI) of 25. If this is you, take action now: the longer you snore, the worse symptoms get, such as fatigue and emotional exhaustion. As a result, this limits your ability to exercise and lowers your motivation to eat healthy, exacerbating weight problems.

3. Sleep with your head in the lateral (side) position.You may have heard of sleeping with a tennis ball strapped to your back improves snoring, or perhaps you’ve even tried it. That is, for about a night, until you couldn’t sleep naturally and ripped it off. Fortunately, evidence in clinical journal Sleep Breathing demonstrates that even sleeping with your head on the side reduces snoring - no tennis ball required. How? Fold your pillow in half so it forms a wedge.

4. Use an anti-snoring eye mask.Detecting sound and tactile vibrations associated with snoring while you sleep, this anti-snoring mask signals to the brain to tighten the airway muscles - reducing snoring in itself. Developed by Chinese Engineers with over 15 years experience, the mask is lightweight, suitable for males and females and comes with an app allowing you to track snoring and sleep quality each night.

4 science based solutions, each reducing snoring and complementing each other. Your task? Begin now.

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