Tired of the Christmas carols? Sick of holiday songs and
Well, as you pack up those holiday decorations, I suggest
this out: a group of musicians got together and created a montage of
snorers from around the United Kingdom to the tune of, well, let’s just say a
very odd sounding “Silent Night.”
Now that’s not what I call a “silent” night!
My hope for all those snorers (and their bed partners) out
there is that you find relief in 2010. Here are my top five tips for curbing snoring
and getting that proverbial silent night:
- Lose the
excess weight. The heavier you are, the higher your risk for sleeping
disorders and, you guessed it, snoring. People who have thick necks are more
likely to experience OSA due to the extra fat they have at the back of their
throats, which can be an underlying cause to the blocked airway.
with your doctor to discuss testing to rule out an underlying condition such as obstructive
sleep apnea (OSA).
alcohol within a few hours of bedtime. Alcohol can not only interrupt sound
sleep, but also stimulate (and exacerbate) snoring.
moving. Studies also have shown that OSA, which causes a lot of unwanted
snoring, decreases among people who begin exercise programs, regardless of the
amount of weight loss.
become sleep deprived. If you fall asleep before your head hits the pillow
and begin sawing away, you’re most likely sleep deprived. Getting into a
routine that honors your body’s need for quality sleep every single night can
work wonders on achieving a silent night. To that end, practice good sleep
Approximately 90 million American adults snore, and of those,
37 million snore on a regular basis. It’s a problem among all ages and both
genders, but it seems to affect men more than women, and it can worsen with
age. If you sleep with a snoring bed partner, you can lose up to an hour of
quality sleep a night. Let’s see if we can all get to a true Silent Night by
the time we’re singing that song again next year.
Remember, true silent nights make for good nights.
Michael J. Breus, PhD
The Sleep Doctor™
Click here to see Dr. Breus's list of recommended sleep products.