Health Snoring is associated with a number of side-effects and risks, aside from the stress on marital relations. Sleep deprivation often results, which causes daytime fatigue, irritability and inattention, especially when driving. Studies have shown that persons who are heavy snorers and those who have sleep apnea are much more likely to be involved in motor vehicle crashes. Although not well understood, there is a strong link between heavy snorers and cardiovascular conditions including hypertension, stroke and heart attack. There are a number of lifestyle changes and natural techniques whichmay reduce or help to stop snoring. Changing your sleep position is important if you often sleep on your back. Some people advocate putting a tennis ball or some uncomfortable object in the back of your nightclothes that will awaken you if you turn on your back. Losing weight is important (as noted) and avoiding alcohol after your evening meal will help. Keep well hydrated. Sedatives or sleeping pills taken in the evening often make snoring worse and should be avoided. If there is obstruction to nasal passages, be sure that the room is properly humidified. Using saline nasal rinses at bedtime may help, but avoid allergy decongestant nasal sprays which likely will worsen the obstruction. If allergies are a problem, frequent dusting and adding mite covers to your pillows andmattress is advised. Repositioning your pillow and bed may help by virtue of relieving gravitational forces on your tongue and soft palate. Slight elevation of the head of the bed and a more robust pillow – or one that extends the whole length of your bed – may elevate the head enough to alter the throat anatomy and keep you on your side, thereby relieving snoring. In addition to these “home remedies,” there are a large number of devices on the market that have been successful for some individuals. Special orthopaedic pillows designed to help maintain an open airway are found beneficial by some. Devices to hold the tongue out of the back of the throat are available, but are often found to be uncomfortable. Nasal airway devices prove helpful in some cases where nasal obstruction is the main cause. Mandibular advancement splints provided by dentists may give relief to those whose snoring is caused by the relaxation of the jaw during sleep. CSANews | FALL 2018 | 43
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