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Does Losing Weight Help With Snoring

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How Much Weight Do I Need To Lose To See Results

Sleep Apnea & Weight Loss

Are you considering weight loss as a means to stop snoring but dont know where to set your weight loss goal?

You may be surprised to hear that losing only 10 lbs may be enough to notice a difference in snoring. Some experts suggest using roughly 5% of your body weight as a starting point.

Ultimately, you should aim for a BMI in the normal range which is less than 24.9%. There are several online calculators that can help to determine your BMI.

If you lose a few pounds and notice a reduction in snoring, you may decide to continue on with your weight loss journey until your snoring is eliminated.

How Can I Tell If Losing Weight Will Help

So you decided that carrying extra fat may be the cause of your snoring. How can you be certain that losing weight will solve your snoring problem?

While it would be nice to know the answer to this question, its actually not possible to know for sure until you give it a try.

Its entirely possible that weight loss may not remedy your snoring problem. There are however several health benefits that you will gain from loss of weight including:

  • Higher quality of sleep
  • Lower risk of cardiovascular disease and diabetes
  • Increased energy

Even if weight loss doesnt stop your snoring, you will look better and feel better as a result of your efforts.

What Can Trigger Snoring

If you dont normally snore, alcohol is a key trigger as it blocks your nose and can relax airway muscles. If you already snore, alcohol is likely to make your snoring a lot louder!

Being overweight increases fat around the neck, compressing and narrowing the throat. But thin people do snore too, and many who are overweight do not.

A blocked nose due to a cold, allergies, polyps or anatomical abnormality creates the need for greater suction pressures to draw air into the lungs when breathing, which further narrow the airway. Mouth opening often occurs when the nose is blocked during sleep, which itself can cause snoring .

Sleeping on your back contributes to collapse of the airway, as gravity pushes the tongue and soft palate towards the back of the throat.

Enlarged tonsils narrow the airway, and are a primary cause of snoring in children.

Smoking can irritate the membrane that lines the nose and throat, causing fluid build-up that narrows the airways.

Excessive sleepiness following sleep deprivation can enhance airway floppiness the next time you sleep.

Pregnancy often triggers snoring in the second and third trimester as a result of physiological changes that narrow the upper airway.

Also Check: Which Of The Following Statements About Sleep Deprivation Is False

Obesity Hypoventilation Syndrome And Sleep Apnea

OSA frequently coexists in people with obesity hypoventilation syndrome . In OHS, excess weight puts pressure against a persons chest wall, compressing their lungs, and therefore interfering with their ability to take deep, well-paced breaths. Up to 90% of people with OHS also have sleep apnea, but not everyone with OSA has OHS. OHS risk is correlated to BMI, with prevalence rising to almost 50% in those whose BMI is greater than 50.

Like sleep apnea, OHS can cause high blood pressure and heart failure, and it can decrease oxygen while elevating carbon dioxide levels in the blood. Patients afflicted with both of these conditions have a significant risk of cardiovascular disease. Unfortunately, OSA patients with severe OHS have an increased risk of death.

Bedtime Remedies To Help You Stop Snoring

Follow these 5 lifestyle changes so that you can stop ...

Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.

Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt . If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.

Try an anti-snoring mouth appliance. These devices, which resemble an athletes mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.

Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.

Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.

Recommended Reading: Which Side Is Better To Sleep On

How Does Snoring Occur

When we go to sleep, the muscles of the upper airway relax, causing it to become floppy and partially collapse. This occurs to some extent in all of us.

However, in some people the airway is excessively narrowed, particularly at the level of the tongue and soft palate/uvula . As we breathe in, we produce suction pressures to draw air into the lungs. This further narrows the airway and can cause upper airway tissues such as the soft palate to vibrate or flutter, like a flag in the wind. This movement creates the noise of snoring.

Rapid opening and closing of the airway such as the base of the tongue banging against the back of the throat also contributes to snoring.

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References

  • Katz DL, et al. Cocoa and Chocolate in Human Health and Disease. Antioxidants and Redox Signaling 2011 15: 2779-2811.
  • Clar C, et al. Low glycaemic index diets for the prevention of cardiovascular disease. Cochrane Database of Systematic Reviews 2017 Jul 31 7: CD004467.
  • Hardy K, et al. The importance of dietary carbohydrate in human evolution. The Quarterly Review of Biology 2015 90: 251-268.
  • Bassett DR et al. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Medicine 2017 47: 1303-1315.
  • Maruyama K, et al. The joint impact on being overweight of self-reported behaviours of eating quickly and eating until full: cross sectional survey. BMJ 2006 337: a2002.
  • De Silva A and Bloom SR. Gut Hormones and Appetite Control: A Focus on PYY and GLP-1 as Therapeutic Targets in Obesity. Gut and Liver 2012 6: 10-20.
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    Medical Cures For Snoring

    Your physician may recommend a medical device or surgical procedure such as:

    Continuous Positive Airway Pressure . To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.

    Laser-assisted uvulopalatoplasty uses a laser to shorten the uvula and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.

    Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.

    Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.

    Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.

    Surgical procedures such as Uvulopalatopharyngoplasty , Thermal Ablation Palatoplasty , tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.

    Simple Changes Can Help To Turn Down The Volume

    âï¸? How To Lose Weight With Sleep Apnea – Treatment First! Then Weight Loss.

    If your wife or sleep partner often seems bleary-eyed and resentful in the morning, you may be one of the millions of adults who snore habituallya condition that affects twice as many men as women. Snoring occurs when your upper airways narrow too much, causing turbulent airflow. This, in turn, makes the surrounding tissues vibrate, producing noise.

    “Snoring is a sign that there is a really narrowed space,” says Dr. Sanjay Patel, a sleep disorder specialist at Harvard-affiliated Beth Israel Deaconess Medical Center. “That happens either in your nasal passages or in the back of your throat.” Some men are snorers because they have excess throat and nasal tissue. Others have floppy tissue that’s more likely to vibrate. The tongue can also get in the way of smooth breathing.

    Once the source of the snoring is identified, you can take appropriate steps to dampen the nightly din. These include not drinking alcohol at night, changing sleep position, avoiding snore-inducing medications, and addressing causes of nasal congestion.

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    Allergic Reactions That Inflame The Tissues Surrounding The Breathing Passages

    Allergens on the bed or mattress can exacerbate snoring. The allergens which include dust mites and molds cause many people to get allergic reactions.

    To reduce this you should use hypoallergenic pillows and mattresses which contain memory foam. The pillows help to reduce allergens or prevent them from accumulating.

    Youll Crave Sugary Fatty Foods

    If you feel as if youre always reaching for cookies or craving pizza after a poor nights sleep, youre not alone. Running on fumes leads your body to hanker for high-calorie, sugary, and fatty foods. Why? Your body is sleepy and needs that burst of energy and glucose to get energy, explains Dr. Dasgupta.

    *If you or your bed partner notice that you stop breathingor your snoring is affecting your day-to-day activitiesbe sure to see a sleep specialist to rule out sleep apnea.*

    Also Check: Do Sleep Apnea Pillows Really Work

    Drink Warm Tea During The Day And Before Bed

    Warm tea can do a number of things to help reduce your snoring risk. For one, the hot liquid will steam, and inhaling it can soothe inflammation and reduce congestion by widening the nasal passages. Drinking warm tea can also soothe your throat and nasal passages, helping you to de-congest yourself before hitting the pillow.

    One of the best teas for snoring is peppermint tea, as mint is a natural, herbal decongestant. You can also mix a bit of honey in with it to coat your throat and keep it from drying out.

    How Can I Prevent Snoring

    Sleep Apnea &  Weight
    • Consider losing some weight if you’re overweight. Most snorers tend to be overweight, and shedding excess fat sometimes as little as 5 to 8 pounds — can often help decrease, if not eliminate, snoring.
    • Avoid alcoholic beverages. Drinking alcohol within several hours of going to sleep causes muscles near the airway to slacken.
    • Avoid sleeping pills or other sedatives and sedating medications such as antihistamines. Although they put you to sleep, they relax your throat muscles, making your snoring worse.
    • Stop smoking. Smoking causes nasal congestion, a major cause of snoring.
    • Sleep on your side. While heavy snorers will snore in any position, people with moderate snoring tend to snore only when sleeping on their backs. One helpful trick is to sew a pocket onto the back of your nightclothes and insert a tennis ball. This will make it uncomfortable for you to lie on your back — and prompt you to turn on your side during sleep.
    • Sleep with the head of your bed positioned upwards, approximately 4 inches, and use a smaller pillow that does not cause the head and neck to bend in an obstructed fashion.

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    How Can You Tell If You Snore

    If you share a bed with someone, you probably have a pretty good idea whether you snore or not. If youre a solo sleeper, though, you can look out for signs like waking up with dry mouth or a sore throat, or having trouble concentrating during the day . These dont always mean youre a snorer, though. The simplest way to tell for sure if you snoreand to determine just how severe your snoring isis with an app like , which measures the duration and intensity of your snoring and offers suggestions on how to combat it.

    If youre regularly in loud or epic territory, or if you ever wake up gasping for air, you should consult with your doctor ASAP to see if you have sleep apnea. Otherwise, you may be able to remedy your snoring at home.

    Why Does Sleep Apnea Cause Weight Gain

    A lot of people tend to underestimate the importance of getting enough healthy sleep. Not only does adequate sleep keep you feeling well-rested, but it also allows your body the time to recover and repair itself. Most people may need approximately eight to nine hours of sleep each night, which can seem like a lot of time especially in todays busy world.

    If youve been diagnosed with sleep apnea or another sleep disorder, you may be prone to more than just excess fatigue, you could also be gaining weight. 1 Here are a few reasons why your sleep apnea may be causing your weight gain.

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    Snoring Treatment In Denver Co

    If you suffer from snoring and would like to stop, our first recommendation is to take a sleep test. You can take a sleep test in the comfort of your home and it will tell our sleep dentist whether or not you suffer from sleep apnea. Next, we will evaluate your airway and prescribe the best oral appliance for your needs. Every night, you will wear the oral appliance while you sleep. It will hold your airway open so that you no longer snore and can get a good night of sleep!

    Once you start getting your energy back during the day, you can start working on a diet and exercise regimen to help you lose weight. After you lose the necessary weight, you might no longer need the oral appliance to prevent yourself from snoring at night. Regardless, seeking snoring treatment in Denver, CO from our sleep dentist is the best way to help you stop snoring at night and finally shed some weight! If you would like to learn more about our snoring treatment, please call us for a consultation today at .

    Heres A Hint: Your Sleep Position Makes A Big Difference

    Will Losing Weight Cure Sleep Apnea?

    Roughly 90 million American adults snore. Its often caused by the constriction of air flow in and out your nose, throat and mouth, and is influenced by common factors like your anatomy, alcohol intake, weight and sleeping on your back.

    Dont let this loud roar prevent you and your partner from being fully rested. Here are six things you can do to help stop snoring, tonight!

    Raise your head

    Laying your head flat can cause your tongue to block your throat. By elevating your head between 10 and 30 degrees, or four inches from the bed, you can take off the extra pressure and stop that unbearable snore. If you sleep upright, it prevents that gravity-dependent collapse of the upper airway, says pulmonary disease expert , of in Pontiac, Michigan.

    Consider investing in another pillow or a wedge for a good nights sleep, or talk with your primary care physician to determine what elevation method is best for you.

    Sleep on your side

    Sleeping on your stomach may reduce snoring, though it could put extra pressure on your chest and upper body, worsening the racket. So, try sleeping on your side to help stop snoring, because it helps open the airways. If you are a snorer or suffer from sleep apnea, the best position to sleep in is upright/elevated and on your side, says Dr. Elkus. Bonus: sleeping on your side lowers your chances of acid reflux, too.

    Avoid alcohol and smoking before bed

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    How To Sleep With A Bed Partner Who Snores

    Your partners snoring can ruin your sleep in addition to their own! Not only are you both at a higher risk of sleep deprivation and other sleep disorders, but your relationship can suffer as well.

    Nearly 25 percent of American couples sleep in separate bedrooms, with a partners snoring being a common reason why. If you enjoy sleeping next to your significant other and dont want separate bedrooms, there are other options to help you get a good nights sleep with a snoring bed partner.

    One solution is to use earplugs, which are widely available at pharmacies and grocery stores.

    Sound machines are another great option to drown out the noise and help you sleep through a partners snoring. These machines play unobtrusive white noise to help lull you to sleep, and many machines include a variety of calming sounds to choose from, such as rainfall, bird sounds, or ocean waves.

    Weight Loss Breathing Devices Still Best For Treating Obstructive Sleep Apnea

    Experts continue to emphasize the importance of lifestyle modificationsespecially weight lossfor treating obstructive sleep apnea.

    Obstructive sleep apnea is a disorder in which the airway becomes blocked during sleep, interrupting breathingsometimes dozens of times during a single night. Having obstructive sleep apnea puts you at risk for a number of other conditions, including high blood pressure and stroke.

    Also Check: Does Niacin Cause Insomnia

    Lifestyle Changes To Help You Stop Snoring

    Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.

    Quit smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.

    Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications youre taking, as some encourage a deeper level of sleep which can make snoring worse.

    Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.

    Exercise in general can reduce snoring, even if it doesnt lead to weight loss. Thats because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.

    Six anti-snoring throat exercises

    Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:

  • Repeat each vowel out loud for three minutes a few times a day.
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