Health

"I’ve always felt bad with other couples, when I stay at their homes, and they say, ‘I heard you snoring last night,’" says Pitts, a 54-year-old nurse at Naples Community Hospital.

Over the past two years, however, his wife noticed that he periodically stopped breathing at night. In the mornings, no matter what time he went to bed, he was exhausted. Pitts finally went to his doctor. More people who suffer chronic snoring should, as the buzz-saw sound can be a sign of a serious condition.

The doctor wrote him a prescription for a night at the NCH Sleep Medicine Clinic, where he was hooked up to electrodes and sent to bed in a room that looked more Holiday Inn than hospital. "I was in one of those [memory foam] beds that you put your hand on and it sinks into. It was more comfortable than my bed at home," he says.

He was diagnosed with sleep apnea, a disorder usually caused by a blockage of the airway. It’s as common as diabetes, according to the American Sleep Apnea Association, affecting some 12 million Americans of all ages—though it is more prevalent among men and advances with age. Sleep apnea is also potentially dangerous; untreated, it can cause high blood pressure and other cardiovascular problems, not to mention weight gain, impotency and headaches.

In Pitts’ case, the culprit was sagging soft tissue in the rear of the throat due to age; his muscles simply sagged over time, he explained. In other cases, the same blockage is caused by obesity or an anatomical quirk. There are a range of treatments, from surgery to remove excess soft tissue blocking the airway, to dental appliances, to continuous positive airway pressure (CPAP). With CPAP, the snorer wears a mask that forces air into the nose and/or mouth, mitigating breathing interruptions.

CPAP made a world of difference for Pitts. "After the first night I wore the mask, I had so much energy, it was incredible," he says. "I woke up feeling like I did when I was 18 and slept until noon."

Such measures aren’t necessary for ordinary snoring, which is distinct from sleep apnea. While snoring can lead to tiredness and irritability, the bigger problem is that it disrupts the sleep of millions of partners and roommates. The National Sleep Foundation estimates that one in three Americans snore occasionally and some 37 million snore regularly.

Fortunately, there are a few home remedies that don’t require a prescription, and they can help not only nuisance snoring, but mild cases of apnea as well.

Clear your head. Congestion can constrict your airway and lead to snoring, so avoid irritants that cause it. Quit smoking, keep the cat off your pillow and get a good air filter. Another way to lessen congestion is to inhale steam before bed.

Drop some pounds. Being overweight can mean excess tissue in the neck area, which increases the risk of snoring. Losing just 10 percent of your body weight may improve the condition. If exercise is part of this strategy, you’re even more likely to enjoy silent nights, as aerobic activity tends to reduce upper-airway congestion and increase lung capacity.

Reposition yourself. Those who sleep on their backs tend to snore more than those who sleep on their sides. Propping up your head by roughly four inches is also recommended; add bricks under the headboard or sleep on a foam wedge.

Avoid sedatives. Alcohol, sleeping pills and tranquilizers can put you to sleep, but they may also cause your tongue and throat to relax and crowd the airway. Try caffeine-free tea or a warm bath instead.