Five Practical Steps to Help you Stop Snoring

jumpingSnoring is not only an innocent sound which can keep you and your bed partner at night from sleeping. It is also dangerous to your health because it may be a sign that you may have low oxygen levels in your blood or you may be having a condition known as sleep apnoea. An article from talks about five solutions for your snoring:

  • Change position. When you lie on your back, you’re more prone to snore. By sleeping on your side or raising the head of your bed 4 to 8 inches, you can help keep your airway open and prevent snoring. A trick to keep from rolling onto your back is to surround yourself with pillows or wear a rolled up hand towel in a fanny pack.

  • Avoid alcohol. When it comes to snoring, a nightcap is a misnomer. Alcohol increases muscle relaxation, and relaxed throat muscles can make snoring worse. Come home from happy hour at least three to four hours before bedtime to minimize your tendency to snore.

  • Work it out. Throat exercises can reduce snoring and the severity of sleep apnoea by toning muscles around the airway, which helps prevent it from collapsing during sleep. There are several exercises you can do that involve swallowing, chewing and contracting the back of the throat. Strengthen your muscles by setting aside time each day for a throat workout.

  • Kick a bad habit. Cigarette smoking irritates and inflames your upper airway, increasing the likelihood that you’ll snore and raising your risk of developing sleep apnoea. Learn about the available options, such as support groups and nicotine replacement therapy, to help you quit smoking and put sleep problems to bed.

  • Visit a dentist. Did you know there are thousands of dentists trained to help treat and manage your snoring and sleep apnoea? Dentists experienced in dental sleep medicine can provide an effective, custom-fitted oral appliance that you wear during sleep to maintain an open, unobstructed airway. Oral appliance therapy is a comfortable alternative to the traditionally-prescribed CPAP machine and mask, and many patients prefer it as a solution for living with sleep apnoea.

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Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS

Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.

The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.

Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.