The Link Between Deviated Septum and Snoring: 27 Tips for Relief
A deviated septum is a common condition where the thin wall between the nostrils is misaligned, causing one nostril to be larger than the other. While this may seem like a minor issue, it can actually have a significant impact on your breathing and overall health. One of the most common symptoms of a deviated septum is snoring. In fact, studies have shown that up to 80% of people with a deviated septum also snore. But what exactly is the link between a deviated septum and snoring? And what can you do to find relief? In this blog post, we will explore the connection between these two conditions and provide 27 tips for finding relief.
Understanding the Link Between Deviated Septum and Snoring
To understand the link between a deviated septum and snoring, it’s important to first understand how snoring occurs. Snoring is the sound that is made when the air flows through the tissues in the back of the throat, causing them to vibrate. This can happen due to a variety of factors, including excess weight, alcohol consumption, smoking, and nasal congestion. However, a deviated septum can also contribute to snoring. When the septum is misaligned, it can obstruct the airway and cause difficulty breathing, leading to snoring.
Tips for Relief
1. Consult with an ENT Specialist: If you suspect that you have a deviated septum and are experiencing snoring, it’s important to consult with an ear, nose, and throat (ENT) specialist. They can perform a thorough examination and determine the severity of your deviated septum.
2. Consider Surgery: In severe cases, surgery may be necessary to correct a deviated septum and improve breathing. This procedure, known as a septoplasty, involves straightening the septum and can provide long-term relief from snoring.
3. Use Nasal Strips: Nasal strips are adhesive strips that are placed on the outside of the nose to help open up the nasal passages, making it easier to breathe. They can be especially helpful for those with a deviated septum.
4. Try Nasal Dilators: Similar to nasal strips, nasal dilators are small devices that are inserted into the nostrils to open them up and improve airflow. They can be useful for those with a deviated septum who experience nasal congestion.
5. Use a Humidifier: Dry air can irritate the nasal passages and make it difficult to breathe. Using a humidifier can add moisture to the air and help alleviate congestion caused by a deviated septum.
6. Elevate Your Head: Sleeping with your head slightly elevated can help improve airflow and reduce snoring. You can achieve this by using an extra pillow or investing in an adjustable bed.
7. Maintain a Healthy Weight: Excess weight can contribute to snoring, as it can put pressure on the airway and make it difficult to breathe. Maintaining a healthy weight can help reduce snoring caused by a deviated septum.
8. Avoid Alcohol and Sedatives: Alcohol and sedatives can relax the muscles in the throat, making it more likely for snoring to occur. Avoiding these substances before bed can help improve breathing and reduce snoring.
9. Quit Smoking: Smoking can irritate the nasal passages and cause congestion, making it difficult to breathe. Quitting smoking can help improve overall breathing and reduce snoring.
10. Practice Good Sleep Hygiene: Establishing a regular sleep schedule and practicing good sleep hygiene can help improve overall sleep quality. This can include avoiding electronic devices before bed and creating a comfortable sleep environment.
11. Use a Neti Pot: A neti pot is a small pot that is used to flush out the nasal passages with a saline solution. This can help clear congestion caused by a deviated septum and improve breathing.
The Link Between Deviated Septum and Snoring: 27 Tips for Relief
12. Try Essential Oils: Certain essential oils, such as eucalyptus and peppermint, can help open up the airways and improve breathing. You can try diffusing these oils in your bedroom or adding them to a steam inhalation.
13. Use a Nasal Irrigation System: Similar to a neti pot, a nasal irrigation system uses a saline solution to flush out the nasal passages. This can help reduce congestion and improve breathing.
14. Stay Hydrated: Drinking plenty of water can help thin out mucus and reduce congestion caused by a deviated septum. Aim to drink at least 8 glasses of water a day.
15. Avoid Dairy Products: Dairy products can increase mucus production and make it more difficult to breathe. Avoiding or limiting dairy products before bed may help reduce snoring.
16. Try Oral Appliances: Oral appliances, such as mouthguards, can help keep the airway open and reduce snoring. These can be custom-made by a dentist or purchased over-the-counter.
17. Use a CPAP Machine: A continuous positive airway pressure (CPAP) machine is a common treatment for sleep apnea, but it can also be beneficial for those with a deviated septum. The machine provides a constant flow of air to keep the airway open.
18. Consider Allergy Medications: Allergies can contribute to a deviated septum and snoring. Taking allergy medications can help reduce congestion and improve breathing.
19. Use a Nasal Spray: Over-the-counter nasal sprays can help reduce inflammation and congestion caused by a deviated septum. However, these should not be used long-term as they can cause rebound congestion.
20. Use a Nasal Rinse: A nasal rinse, also known as a saline spray, can help clear out mucus and reduce congestion. These can be purchased at most drugstores or made at home with a saltwater solution.
21. Practice Breathing Exercises: Breathing exercises, such as deep breathing and alternate nostril breathing, can help improve overall breathing and reduce snoring.
22. Use a Jaw Supporter: A jaw supporter is a device that is worn around the head and supports the lower jaw, keeping the airway open and reducing snoring.
23. Try Acupuncture: Acupuncture has been found to be beneficial in reducing snoring caused by a deviated septum. It works by stimulating specific points on the body to improve overall breathing.
24. Consider Craniosacral Therapy: Craniosacral therapy is a gentle form of therapy that focuses on the bones of the skull and spine. It can help realign the bones and improve breathing.
25. Use a Tennis Ball Trick: Sewing a tennis ball onto the back of your pajamas can help prevent you from sleeping on your back, which can contribute to snoring.
26. Sleep on Your Side: Sleeping on your side can help improve breathing and reduce snoring. You can try using a body pillow or a wedge pillow to help keep you in this position throughout the night.
27. Try Singing: Singing can help strengthen the muscles in the throat and improve breathing. You can try singing for a few minutes each day to help reduce snoring.
In summary, a deviated septum can have a significant impact on snoring. By understanding the link between these two conditions and implementing the tips provided, you can find relief and improve your overall sleep quality.