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Does Weight Loss Help Stop Snoring

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Youll Crave Sugary Fatty Foods

If you feel as if you’re always reaching for cookies or craving pizza after a poor night’s sleep, you’re 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 breathing—or your snoring is affecting your day-to-day activities—be sure to see a sleep specialist to rule out sleep apnea.*

Weight Loss Breathing Devices Still Best For Treating Obstructive Sleep Apnea

    Experts continue to emphasize the importance of lifestyle modifications—especially weight loss—for treating obstructive sleep apnea.

    Obstructive sleep apnea is a disorder in which the airway becomes blocked during sleep, interrupting breathing—sometimes 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.

    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 you’re 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 don’t always mean you’re a snorer, though. The simplest way to tell for sure if you snore—and to determine just how severe your snoring is—is with an app like , which measures the duration and intensity of your snoring and offers suggestions on how to combat it.

    If you’re 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.

    What Happens At Your Appointment

    The GP will look inside your mouth and nose to check for any problems that might be causing your snoring.

    It can help to bring someone with you to your appointment who can describe what your snoring is like, such as a partner.

    The GP may refer you to a specialist for treatment or further tests if they’re not sure what the cause is.

    What Increases Your Risk

    Learn What Causes Snoring in Men and the Remedies to ...

    Factors that may increase your risk of snoring include:

    • Being male. Men are more likely to snore than women.
    • Age. Snoring is most common in middle-aged people.
    • Heredity. Snoring may run in families.
    • Weight gain and obesity.
    • Smoking. Exposing children to tobacco smoke may also increase their risk of snoring.
    • Use of alcohol or sedative medicines.
    • Chronic nasal congestion during sleep. This is often caused by colds or allergies.
    • Jaw abnormalities, such as a small chin and overbite . This may be an especially important factor in women.

    You Burn Fewer Calories At Night

    When you’re snoring or having moments of decreased airflow, referred to as apneas, you’re more likely to rouse during the night, which can result in less time spent in the deep, restorative stage called rapid eye movement sleep and more time in light stages of sleep, says Raj Dasgupta, MD, a fellow of the American Academy of Sleep Medicine and assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California in Los Angeles. Beyond the restorative benefits it offers, REM sleep is when brain activity and calorie burn are at their highest, he explains. Your body utilizes a lot of glucose and energy and also dreams during REM sleep. 

    A 150-pound person who’s sleeping appropriately could burn around 50 to 60 calories a night, mainly in REM sleep, Dr. Dasgupta notes. But as he puts it, “If we’re having sleep-disordered breathing, it can make it hard for us to stay in REM sleep.” That means fewer calories burned. 

    Does Weight Loss Method Matter In Osa

    With several options for losing weight, many OSA patients want to know which one is best for sleep apnea. Some of the best weight loss methods include:

    • Dietary changes
    • Medications
    • Surgery

    Doctors usually prescribe dietary and exercise interventions as a first-line treatment for obesity. Obese patients who are unlikely or unable to achieve adequate weight loss through behavior modifications may consider pharmacological or surgical interventions. There is evidence that behavioral modification is just as effective as certain weight-loss surgeries in improving OSA. Encouragingly, exercise alone can modestly improve the severity of OSA, even without significant weight loss.

    Regardless of technique, OSA improvement is proportional to the amount of weight lost. Therefore, patients should discuss with their doctor which weight loss strategy is best-suited to their personal circumstances, overall health, and their OSA severity.

    Wear A Nasal Strip Or Dilator

    Internal and external nasal dilators are geared toward improving airflow as you sleep. As a result, they may reduce snoring. These small devices are available over-the-counter online and in most drug stores for relatively low prices.

    Both types of nasal dilators are small, flexible strips that use tension to open the nasal passages. A nasal strip, or external dilator, sticks to the outside of the nose with adhesive. As it tries to retain its shape, it pulls outward, lifting skin on the nose and opening the nasal passages. An internal nasal dilator operates similarly, but from the inside. Instead of pulling on the outside of the nose, it pushes outward. Studies show that both types of dilators reduce snoring, but internal dilators tend to be more effective.

    Sleeping With An Open Mouth

    Sleeping with an open mouth is one of the biggest reasons why people snore.

    Even if sleeping with your mouth open isn’t the primary cause of your snoring, it could definitely make your snoring worse.

    When you inhale through your mouth as you sleep, the air you breathe in can hit the back of your throat with enough force to cause the soft tissues to vibrate, creating that unpleasant, buzzing sound you make when you snore.

    Sleeping with your mouth open can also be a symptom of another cause of snoring, nasal congestion.

    If your nasal passages are so narrow that you aren’t able to get enough air by breathing through your nose, or if both of your nostrils are blocked, you’re body will compensate by opening your mouth so that you can get more air that way.

    Also, if your throat is obstructed by soft tissues, and you aren’t getting enough air as a result, youre body may pull air in with greater force in an attempt to get more air.

    And that increased force can cause soft tissues to vibrate even more.

    The anatomy of your mouth can also cause you to snore. If you have a thick or low soft palate, it could be narrowing and obstructing your airway enough to contribute to your snoring.

    And you know that piece of tissue that dangles at the back of your throat? It’s called the uvula. And if yours is elongated, it could be obstructing your airway.

    Do you sleep with your mouth open?

    It can be hard to tell what you do or don’t do while you’re asleep.

    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 .

    Dr. Kevin Berry

    What Causes Someone To Snore In The First Place

    First, let’s talk about what’s really happening when you snore: According to the National Sleep Foundation, when you sleep, muscles of your throat relax, your tongue falls backward, and your throat becomes narrow and somewhat “floppy.” Then, as you breathe, the walls of your throat vibrate, which can lead to that classic snoring sound. The narrower your airway becomes, the greater the vibration and the louder your snoring will be.

    But what actuallycauses one person to snore and not another? Turns out, a number of different things could be at the root of this noisy condition. “Many factors can contribute to snoring and narrow the airway, from structural issues to certain inflammatory conditions,” says Ellen Vora, M.D., a holistic psychiatrist practicing in NYC.

    Some structural abnormalities of the nose and throat that may lead to snoring include enlarged tonsils, nasal polyps, and a deviated septum. While less permanent, temporary disturbances like inflammation of the nose or throat caused by respiratory infections, seasonal allergies, or certain foods might also be to blame. “I find that some people experience worse snoring when they’re eating inflammatory foods, such as gluten and dairy,” says Vora.

    Snoring also becomes more common with age and weight gain. The normal aging process leads to a relaxation of the throat muscles, while extra weight and fat around the neck can cause airways to narrow when you lie down.

    The Importance Of Weight Loss

    The link between excess weight and sleep apnea is well established. People who are overweight are more likely to have extra tissue in the back of their throat, which can fall down over the airway and block the flow of air into the lungs while they sleep.

    Though losing weight is easier said than done, it can yield real results. If overweight and obese people lose weight, it would make both sleep apnea and other health problems go away. Losing just 10% of body weight can have a big effect on sleep apnea symptoms. In some cases, losing a significant amount of weight can even cure the condition.

    Tips For Treating Snoring That You Can Use Yourself

    How To Stop Snoring Naturally? Eliminate Your Snoring ...

    Today, there are so many weird tools for treating snoring on the market that is available to everyone and are increasing in number every day, so finding the right solution seems like a daunting task. Unfortunately, many of these tools have no scientific backing or stop you from snoring just by keeping you awake overnight. But some many techniques and solutions are scientifically proven and can help relieve your snoring. Not every treatment is suitable for everyone, so you may need to be patient, change your lifestyle, and be able to try different ways.

    Bedtime Remedies To Help You Stop Snoring

    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 athlete’s 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.

    How Can Snoring Make You Overweight

    Everyone knows that overeating and under-exercising makes us overweight. What is less well known is that snoring itself can facilitate weight gain.

    This is because sleep deprivation caused by snoring or sleep apnea changes our habits and our appetite.

    A classic example of this is someone who is tired during the day due to a poor night’s sleep, drinking high-sugar soft drinks to stay alert.

    Poor sleep saps our energy. We can’t always catch up on sleep when we like, so instead we fill that energy void with food, particularly foods with plenty of sugar. Here, we think we are hungry but are actually just sleep deprived.

    Under-exercising is a symptom of the fatigue and tiredness that come from bad sleep. If you aren’t sleeping properly, how ready for exercise do you really feel?

    This is the snoring-obesity cycle.

    Snorers and their partners lose sleep, so are less inclined to exercise and more inclined to eat lots of carbohydrate-rich foods. This spells weight gain. More weight means more snoring. More snoring produces worse sleep and more exhaustion, which in turn is mitigated by overeating and under-exercising .

    How You Snore Determines Why You Snore

    To treat snoring, find out how you snore

    • If you snore with your mouth closed, it may indicate a problem with your tongue.
    • If you snore with your mouth open, it may be related to the tissues in your throat.
    • If you only snore while lying on your back, your snoring is probably mild and can be relieved by changing your sleep patterns and lifestyle.
    • If you snore in any situation you sleep in, then the cause of your snoring is more critical and needs more extensive treatment.

    Do You Have A Shift Work Sleep Disorder

    Sleeping on your back can cause your tongue to fall back toward your throat and press against the top of your airway. To remedy this, elevate your head slightly, or sleep on your side.

    If you have trouble staying on your side at night, use a body pillow to help prop yourself into the correct position. You can also train yourself to sleep on your side using a tennis ball or a rolled-up pair of socks attached to the back of your sleep attire. This will make sleeping on your back uncomfortable, encouraging you to roll back to your side to fall asleep.

    Reduce Nasal Congestion

    Other home remedies can help with snoring as well. I’ve said before that if you want to tackle a snoring problem, to decongest for better rest.

    If you’re congested or if your nasal passages are irritated, rinse and clean the nasal passages with saline solution or a neti pot. Doing so can reduce the size of internal tissues and help clear any debris clogging the passages.

    A humidifier can also help reduce swelling or irritation in the airways.

    Can Shedding Pounds Help You Stop Snoring

    If you have been trying to lose weight for years, then just reading a title that mentions losing weight likely makes you feel a little discouraged. Now, you have one more reason to make healthier food options and exercise.

    If you have recently gained a few pounds, and suddenly you are feeling a lot more tired in the morning, or your significant other is complaining that you have started snoring, shedding those pounds could help you stop snoring, so you can enjoy better quality sleep. Either way, keep in mind that it won’t happen overnight.

    You didn’t gain the pounds in one day, so you shouldn’t expect to lose them this fast either, especially if you want to keep them off long-term.

    How Can You Get Rid Of Snoring By Losing Weight

    Healthy food and exercise equipment, Credits: Pixabay

    • Eat smaller and nutrient-dense foods, and stop eating 3-4 hours before bedtime.
    • Swap unhealthy foods with healthy alternatives. For example, substitute milk chocolate with dark chocolate, white flour with brown flour, etc.
    • Make sure to move your body often. Engage in 30-45 minutes of physical activity daily.
    • Make fruits and vegetables an essential part of your diet and eat till you’re satisfied, not full. This snoring diet weight loss can effectively help you to shed extra pounds.

    You will feel a tremendous difference in snoring before and after weight loss. Just focussing on your health will enable you to get rid of this noisy problem and impart quality sleep so that you wake up rejuvenated the next day.

    Excessive Weight Can Ruin Your Sleep

    For those who are overweight or obese, this excessive weight can be ruining your sleep and your health. The biggest sleep impact may be on your breathing: Being overweight is clearly linked to sleep apnea, a condition in which the upper airway collapses during sleep. It may also increase upper airway resistance. This can have serious consequences, including causing obesity hypoventilation syndrome and may even lead to a or sudden death.

    Initial And Ongoing Treatment

    Stop Snoring Devices How To Control Snoring Home Remedies ...

    Snoring is often treated successfully by making lifestyle changes. You can:

    • Lose weight .
    • Go to bed at the same time every night and get plenty of sleep.
    • Sleep on your side, not on your back. Try sewing a pocket in the middle of the back of your pyjama top, putting a tennis ball into the pocket, and stitching it closed. This will help keep you from sleeping on your back.
    • Avoid using alcohol and sedatives before bed.
    • Quit smoking.
    • Raise the head of your bed 10 cm to 15 cm by putting bricks under the legs of the bed .
    • Promptly treat breathing problems, such as a stuffy nose caused by a cold or allergies.
    • Use a nasal dilator to help keep your airway open. This is a device, such as nose strips or disks, that you attach to the outside of your nose while you sleep.

    If nasal congestion is present, you can try clearing your nasal passages or using medicines such as decongestants and nasal corticosteroid sprays. These open the airway, permitting a smoother airflow, and may reduce snoring. Be safe with medicines. . Do not use the medicine longer than the label says.

    Oral breathing devices, which push the tongue and jaw forward to improve airflow, sometimes can treat snoring, especially if it is caused by jaw position during sleep.

    If your bed partner is bothered by your snoring, he or she may try using earplugs or machines that play ambient music or natural sounds. These can block or cover up the noise.

    Work Toward Your Healthy Weight

    When you’re overweight, you may have excess fatty tissue in the back of the throat that narrows the airway and makes you more likely to snore. So, if you’re overweight or obese and you snore, there’s a good chance that losing weight could eliminate snoring completely and permanently. Of course, weight loss takes time, so consider implementing one or more of these other strategies until you reach a healthy weight.

    How To Sleep With A Bed Partner Who Snores

    Your partner’s 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 partner’s snoring being a common reason why. If you enjoy sleeping next to your significant other and don’t want separate bedrooms, there are other options to help you get a good night’s 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 partner’s 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.

    How Much Weight Should I Lose

    There is no reliable way to predict how much weight you should lose, and it must be considered on a case-by-case basis. It would be best to discuss your goals with your doctor to determine the best plan for yourself. In general, a 10% body weight loss is helpful for most people who are overweight or obese. Depending on your weight, this may not be adequate to significantly impact your risks.

    If you are morbidly obese, with your current weight more than 50 percent above your ideal body weight, you may face exercise limitations. It may be necessary to address your weight through multiple avenues, including:

    It is very important that weight loss occurs in a controlled manner with appropriate medical supervision. Rapid, unsupervised weight loss is rarely successful in maintaining your ideal weight over the long term.

    Weight loss may reduce the degree of snoring and your risk of sleep apnea. If you have persistent sleep apnea, the use of continuous positive airway pressure may be an important part of your health and weight loss goals. There is also considerable evidence that getting adequate sleep may improve metabolism and reduce unwanted weight gain.

    When To Talk To Your Doctor

    Sometimes you can’t resolve snoring by addressing it directly because it’s due to an underlying medical issue. People who snore in addition to other symptoms, such as gasping or choking while asleep, daytime tiredness, morning headaches, and feeling unrefreshed upon waking, might have obstructive sleep apnea.

    If you believe your snoring is a symptom of obstructive sleep apnea, see a doctor. Receiving a diagnosis and treatment for this disorder can resolve or significantly reduce your snoring while relieving other symptoms.

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    Taking Of Water Rather Than Soft Drinks

    Soft drinks, fruit smoothie and energy drinks contain more than 100 calories per serving. When those drinks consumed regularly they increase the calories in the body and thus some are changed to glycogen for storage.

    This thus leads to weight gain which might lead you to think “why have I started snoring all of a sudden?”. Plain water does not have any calories and quenches the thirst. The soft drinks might also contain sodium which causes the body to retain water and thus serving to increase our weight

    Here’s A Hint: Your Sleep Position Makes A Big Difference

    Roughly 90 million American adults snore. It’s 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.

    Don’t 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 night’s 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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