Beyond Common Knowledge

TO stop snoring, TRY ADDING MOISTURE TO YOUR SINUSES.

Sometimes it’s not the room that needs help but your system overall. Some people just have naturally dry sinuses and when your sinus cavities get dry, this includes your throat and the tissue of your mouth. Air passing over this dry passageway causes snoring.

Adding moisture to your sinuses can be done in a variety of ways. First, ask yourself if you’re really adequately hydrated throughout the day. Many people who want to stop snoring, don’t think about the amount of water they drink, if any. Many studies have shown that most adults in the United States are very dehydrated and don’t even realize it. If your skin is dry and scratchy at all, or if you notice flakes on your face or have dandruff, chances are you’re dehydrated.

Here are some things to remember about being adequately hydrated, which doesn’t happen just by chance:

Caffeine is a diuretic, meaning that it causes your body to lose water. If you load up on coffee, tea, and caffeinated sodas, then you’re just doing damage to your system, not actually helping. If you must drink these things for your morning “jolt,” have just one or two cups that contain caffeine and then switch to decaffeinated coffee or caffeine-free sodas.

Many foods can either add to your hydration or take it away. Fruits especially are good for adding water to your system. Think of all the fruits you enjoy - aren’t they very juicy? That natural fruit juice is a great hydrator for your system.

Vegetables are the same. Even adding just one piece of fruit or an extra salad with your other meals, if done every day, can go a long way toward helping you remain adequately hydrated.

Red meats and dairy products, however, are very drying because of their composition and because of how they are digested. Your body works harder to break down these foods and so needs more moisture in the stomach and intestines as it works these foods through. This just depletes your system of moisture, causing dryness overall. To help you stop snoring, try cutting back on these products, including yogurts, cheeses, sour cream, cottage cheese, hard and soft cheese, cheese spreads, lunchmeats, and so on.

If you sweat a lot, you need added moisture to make up for this, and it doesn’t matter why you’re sweating. If you live in a hot climate or it’s summertime, you’re going to sweat. If you work out a lot, you’re going to sweat. Heavyset and obese persons tend to sweat more also, since that extra body weight is like an insulator that traps body heat. Some people just have overactive sweat glands or they work in an atmosphere that is warm or stuffy - a workshop or factory, an indoor office with little circulation and fresh air, and so on. Women too may sweat more during their monthly cycle or when going through menopause.

Keeping yourself hydrated throughout the day need not be a major project, as some people dread having to keep a water bottle with them at all times. Sometimes you can’t keep water with you at all times. However, you can get more water throughout the day by drinking a full glass of water just a couple of times during the day, and so you can get it “out of the way.”

Make a schedule of when you’ll have your glass of water - during your morning break, right before lunch, and so on. (And if you do this before meals, you tend to eat less, which helps keep your weight under control too!) Tell yourself that you need to drink your glass of water before you can have your morning coffee or afternoon soda. Make a little calendar and give yourself a shiny star for every day you drink enough water.

You can also add other foods that have a lot of water, such as water-based soups. Imagine having three or four cups of water in your meal, which is what you’re doing with soup! Chili is another good one, although if it’s very hot it will cause you lose hydration and this could be a problem as well. Jell-o gelatin is another favorite, as it’s made mostly of water. Even just adding one of these items to your diet every single day can go a long way toward helping you stay hydrated overall, and ultimately help in your quest to stop snoring.

If you hate water (and most people do, so don’t be ashamed) try adding some fruit to it, such as lemon or lime wedges, or a little bit of cranberry juice. Many people like flavored beverages. Crystal Light is a popular choice with grown-ups, or Gatorade and other sports drinks. Fruit juice itself is also good.

Of course, you may be concerned about calories, and this is appropriate. Switch to lower calorie versions of these, or cut the fruit juice half and half with water. There are many sugar-free or reduced calorie beverages or drink mixes you can find, if you just do a bit of shopping.

Don’t hesitate to look at the products marketed to kids - some are sugar-free or reduced sugar, or are just enveloped of flavoring and allow you to add your own sugar. Get creative, but remember that you just need a little bit of flavoring to add to your water and you’ll get used to the taste. If you keep drinking sugary beverages, this is all you’ll enjoy.

AVOID DRYING AGENTS IN THE MOUTH.

Moisture from within is good, but there are many things we put into our mouths that dry the tissues and membranes of the throat and sinus cavities.

Alcohol is probably the biggest culprit. Having a glass of beer or wine before you go to bed is nice, but that alcohol just dries up everything in the mouth. Think of the last time you used rubbing alcohol on your skin - wasn’t it dry and scratchy right after? You might want to consider having it a few hours before bedtime if you must imbibe. Or, drink a glass of water afterward to get the residue out of your mouth.

It’s surprising how many don’t know that there is a trace amount of alcohol in many mouthwashes. Practicing good oral hygiene, especially before you go to bed, is a great thing and no doubt your dentist appreciates it. However, swishing out your mouth with mouthwash that contains alcohol before bedtime is just going to dry your throat.

There are some brands of mouthwashes and rinses that are alcohol-free and that still kill germs and bacteria. Read the labels and opt for these instead. If you can’t find something you like, ask your dentist for recommendations. And if you must use your old brand that does contain alcohol, rinse your mouth out with water a couple of times after using it. This will get rid of the traces of the mouthwash and keep your mouth and throat from getting dry.

And if certain foods make your system dry overall, they’re going to dry out your mouth as well. Avoid that beef sandwich or yogurt before bed. If you must snack, have a piece of fruit or some vegetables. Not only will this help your snoring problem, it will also help keep your weight under control as well.