If you’re having trouble with snoring or teeth grinding when you sleep, look out for Let’s Talk Smiles’s new episode, coming out on January 14, 2025.
Snoring isn’t just a harmless sound that keeps your partner awake — it’s a nightly disruption that can lead to serious relationship strain, sleep deprivation, and even health complications. If snoring is driving a wedge between you and your loved one (or sending you to separate bedrooms), there’s good news: you don’t have to suffer in silence. With the right knowledge and strategies, you can reclaim restful nights and repair the damage snoring may have caused.
Here are 7 life-changing tips to help you stop snoring, improve your sleep, and keep your relationship on track.
Many people think snoring is just a “nose issue,” but it’s actually much more complex. Snoring occurs when airflow is partially obstructed in the throat, causing the tissues to vibrate. This can happen for several reasons, including:
Understanding the root cause of your snoring is the first step toward finding an effective solution.
Ready to take action? Here are proven strategies to help you stop snoring tonight:
Sleeping on your back causes the tongue and soft palate to collapse against the back of your throat, increasing snoring. Try sleeping on your side to keep your airway open.
Use an adjustable pillow or elevate the head of your bed to reduce the chances of your airway becoming obstructed.
Excess weight, particularly around the neck, can put pressure on your airway. A healthy lifestyle that includes regular exercise and a balanced diet can significantly reduce snoring.
Alcohol relaxes the muscles in your throat, making snoring worse. Avoid drinking alcohol at least 3 hours before bed.
If allergies or a cold are causing snoring, try using a saline spray, nasal strips, or a humidifier to keep your airways clear.
Dentists can provide custom oral appliances that adjust your jaw and tongue position to keep your airway open during sleep. These devices are less invasive and more comfortable than CPAP machines.
If your snoring is accompanied by symptoms like gasping for air, excessive daytime sleepiness, or waking up with a dry mouth, it’s time to see a dentist or doctor for a sleep apnea evaluation.
Not all snoring is caused by sleep apnea, but the two are often connected. Sleep apnea is a serious condition that causes repeated pauses in breathing during sleep. These interruptions can lead to low oxygen levels, high blood pressure, heart disease, and even strokes.
If you suspect sleep apnea, your dentist may recommend a home sleep test or refer you to a sleep specialist for further evaluation. Oral appliances, CPAP machines, and lifestyle changes are all effective treatments.
CPAP machines are the gold standard for treating sleep apnea, but many people find them uncomfortable or difficult to use consistently. Oral appliances, custom-made by a dentist, are smaller, quieter, and easier to travel with. They work by repositioning the jaw and tongue to keep the airway open, offering a comfortable alternative for many patients.
Talking to your partner about their snoring can be tricky, but it’s important to approach the conversation with compassion. Avoid blaming or shaming them, and instead focus on the benefits:
Offer to help them find solutions, like scheduling a dental consultation or trying out simple lifestyle changes together.
Snoring doesn’t have to ruin your sleep — or your relationship. With the right strategies and professional support, you can enjoy restful nights and a happier, healthier partnership.
Ready to stop snoring and start sleeping better? Learn expert tips and treatment options from top dentists. Listen or watch the full podcast episode at www.letstalksmilespodcast.com or on your favorite podcast platform.
