Snoring- not apnea

[OldSpool87]

So, I’ve received reports that I snore intermittently and enough to wake up my wife. Not good. My dad snored and it took a toll on my mom. I don’t want this.

Saw an ENT, got scoped, deviated septum. Doctor did not recommend surgery. Did a sleep study concluding low likelihood of apnea.

I’m 6’ and 180, so not obese but not an Adonis.

Anyone out there have experience remedying snoring? So many products, gizmos, and other so called remedies. I’m thinking more exercise and maybe adjusting how I position myself during sleep. I’m a back sleeper and I don’t think that helps.

Any thoughts/experiences appreciated.

Thanks!

[oldE]

We went through almost the same thing. I am 6'2" . When I was over 190, my snoring was pretty bad. Going above 200 didn't help. I'm down around 175 now. The wife says my snoring is almost gone. That wasn't my goal, but it was a nice bonus.

Best
Les

[pavulon]

Sleeping on your back is doing yourself no favors wrt snoring. Your BMI is in your favor but individual anatomy can still be an issue. Side or prone for sleep puts gravity to work moving tissue out your airway and allows the greatest potential return on no investment.

[tops911]

I snored all my life (5'6 140lbs). It got worst as time went on. When me and my wife got together, I told my wife I only snore when sleeping on my back; she informed me that was not true, LOL She had me trying all the stuff to stop snoring, nothing worked. I got an apnea test and the Dr said I was ok. Two years later retested and was told I had moderate apnea.
Sorry no help other than sharing my story.

[cstreit]

Most snoring devices pull the lower jaw forward to open up for air. Might try sleeping on your side and practice holding your jaw forward a bit as a default sleep position. This has helped me.

[recycled sixtie]

OldSpool you might want to try BreatheRight nasal strips. I have a deviated septum and they help in that regard. Also I do use a CPAP machine for snoring and sleep apnea.

[Evans, Marv]

Originally Posted by cstreit

Most snoring devices pull the lower jaw forward to open up for air. Might try sleeping on your side and practice holding your jaw forward a bit as a default sleep position. This has helped me.

Good advice. I was a back sleeper most of my life. On your back, you miscles relax and you jaw relaxes down, which promotes snoring. I now sleep on my side(s) to reduce that. It works at least moderately, although I dislike sleeping on my side. Supposedly sleeping on you left side has advantages for snoring and your digestive system. Also the breathe right strips make it much easier to breathe. I also have a deviated septum from getting a bullet pass directly in the nose when I was a kid.

[island911]

+1 on pavulon and cstreit's comments.

[McLovin]

https://hostagetape.com/

[McLovin]

I don’t snore, but I use a cpap with a nasal pillow mask.
I’ve had to train myself to sleep with my mouth shut because if you mouth breath it defeats the cpap.
I’m pretty good, but not perfect.
Was thinking about trying the hostage tape.
Seems like it would also help with snoring, and maybe training to stop mouth breathing.

[Cajundaddy]

For the last 10 years or so snoring has been on the increase (5'10, 180#, 66yrs). It is not every night and not apnea where I stop breathing but certainly can disturb others . It seems to be mostly intermittent and allergy related. When prepping for bed I evaluate my level of sinus congestion and if somewhat fouled I will take a Claritin Loratadine tab. This seems to control allergy symptoms and offer 90% relief from snoring. No other noticeable side effects from the medication so might be worth a trial if you think it might help you.

[OldSpool87]

Great feedback and perspective…just what I was looking for. I think my first step will be to drop 10lbs and see a new ENT (hopefully one th at specializes in snoring). My first ENT was just ok.

Thanks fellas!

[HardDrive]

Separate bedrooms, problem solved.

[jcommin]

Originally Posted by HardDrive

Separate bedrooms, problem solved.

Separate works but I'm a believer in CPAP. I'm a back sleeper and I have extra firm pillows to elevate my head. It was a game changer for me. Not fashionable and it takes getting used to, but I won't sleep without it.