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Chronic snoring can be a sign of other health issues. If your snoring is becoming a problem for you or your sleep partner, trying natural ways or changing your diet can help stop snoring.

How Do I Know If I Snore?

Most people don’t realize they snore, but if you have a sleep partner, chances are you’ve been told you snore. Other signs of snoring include:

  • Waking up with a headache
  • Feeling sleepy in the daytime
  • Morning headaches
  • Concentration problems
  • Restless sleep
Why Am I Snoring So Badly All of a Sudden?

Your sudden snoring may be the result of medications, weight gain, smoking, or foods in your diet that cause inflammation.

What Is the Best Natural Remedy for Snoring?

The best natural remedy for snoring is to concentrate on dietary factors. If you are overweight, change your diet so you can lose those extra pounds. Also, avoid foods that are known to cause inflammation. Eat more foods that have anti-inflammatory properties.

What Foods Stop Snoring? Honey

Honey is a good food for the prevention of snoring. The anti-inflammatory properties in honey reduce throat swelling, making it easier for the air to pass through.


A cup of hot tea can help snoring because tea reduces congestion and phlegm.

Does Drinking Water Help Stop Snoring?

Staying hydrated does help stop snoring. Dehydration allows the mucous membranes to dry out in the mouth and throat. Secretions in the nose, mouth, and throat then become sticky. Soft tissues that stick together making it more difficult to push air through and can cause vibrations that contribute to snoring.

How Can I Stop My Snoring?

One way you can stop your snoring is to get enough rest. If you don’t sleep enough hours, it can cause snoring. Another way you can stop snoring is to take a hot shower right before bedtime to open up your nasal passages. Also, avoid drinking alcohol close to bedtime, because it can overly relax the throat muscles which can then increase snoring-related vibrations.

You can also change the positions you are sleeping in to see if it can help. As well as avoiding laying on your back and sleeping on your side.

An oral appliance can also help stop your snoring. Your sleep specialist doctor takes a custom mold of your mouth from which an appliance is created. You wear the device as you sleep. The mouth guard stops your palate from vibrating as you breathe by holding your mouth in a certain position.

Can Losing Weight Help With Snoring?

Losing weight can help with your snoring. When you are overweight, you may have extra tissues in the throat that contribute to snoring. Getting rid of those extra pounds can help alleviate snoring because there is less pressure on your throat.

If you are experiencing the symptoms of snoring, make an appointment today with Dr. Levin at eos dental sleep. Dr. Levin is committed to providing solutions that improve your quality of sleep and quality of life. We can help find the best treatment to improve your snoring as well as your health.

The post Frequently Asked Questions About Snoring appeared first on eos dental sleep.

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Obstructive sleep apnea causes breathing problems when you’re asleep, resulting in frequent sleep interruptions. Over time, this can lead to an increased risk of stroke, heart disease, and other serious health issues. If you’re a smoker, does this behavior make sleep apnea even worse? Learn more about the effects of smoking on this sleep disorder.

Sleep Apnea Risk Factors

Smoking is among the risk factors for sleep apnea. If you haven’t been diagnosed with this disorder and you smoke, keep in mind that your chance of getting it is higher. Other risk factors that are associated with an increased chance of having sleep apnea include being overweight, having a family history of sleep apnea, having high blood pressure and having a narrowed airway.

Smoking & Sleep Apnea

When you smoke, you run the risk of making your condition worse. Smoking irritates your upper lungs and airway, which can result in an increase in breathing difficulties while you sleep. This can lead to even more frequent interruptions while you sleep, which can increase your risk of complications and severe apnea symptoms.

Complications of Sleep Apnea

When you leave sleep apnea untreated or when you keep smoking during treatment, you can end up having serious health issues. Obstructive sleep apnea comes with a higher risk of several complications, including cardiovascular problems, memory problems, mood disorders, and type 2 diabetes. Sleep apnea can also cause problems in other areas of your life, such as relationship problems with a spouse or partner due to snoring and work issues due to daytime fatigue.

Sleep Apnea Treatments

Treatments for sleep apnea involve lifestyle changes and other forms of care if needed. One of the most important things you can do when you have sleep apnea is to give up smoking. Since smoking can worsen your condition, you should talk to your doctor about effective ways to quit this habit. Other changes your doctor will likely recommend include losing weight, getting regular exercise, limiting alcohol and sleeping on your side instead of your back.

Other forms of treatment are available if you quit smoking, make other lifestyle changes and still have trouble with this disorder. Oral appliance therapy (OAT) is a proven alternative CPAP treatment can help you get your condition under control so that you can enjoy a good night’s sleep every night. This helps lower your risk of developing serious complications and other health issues due to obstructive sleep apnea.

If you have obstructive sleep apnea, contact eos dental sleep to learn more about our services and set up an appointment.

The post Will Smoking Worsen My Obstructive Sleep Apnea? appeared first on eos dental sleep.

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Stress can have profound effects on the body and lead to snoring. If you’ve developed a snoring condition, it’s important to see a sleep specialist as it may be an underlying health condition.

Why Have I Started Snoring All of a Sudden?

If you have suddenly developed a snoring condition, it can be due to a variety of factors. Stress can be a contributing factor when it comes to snoring. Stress can make it harder for you to fall asleep or get a good night’s rest.

Does Stress Affect Snoring?

When you experience stress throughout your day, your brain releases hormones in response, such as norepinephrine and cortisol. These hormones release increased tension, makes restful sleep challenging, and can throw off your sleep cycle.

Weight Gain

Stress can cause lifestyle changes that lead to snoring. Some find that eating can help reduce the effects of stress, however, this can lead to weight gain. Excess fat around the throat can restrict the airway and cause snoring.


Others may find that alcohol helps alleviate stress, however, this can lead to a relaxation of the muscles of the throat that can directly cause snoring.

How Do You Stop Snoring Quickly?

Snoring is a common but treatable condition. Since the mechanism that causes snoring is the vibration of the uvula and soft palate as air flows through the airway, stopping the vibration will stop the snoring.

Change sleep positions to see if it can help. Avoid laying on your back and try sleeping on your side.

Additionally, an oral appliance can help stop snoring. Your sleep specialist doctor takes a custom mold of your mouth from which an appliance is created. You wear the device as you sleep. The mouth guard stops your palate from vibrating as you breathe by holding your mouth in a certain position.

How Can You Tell If You Snore in Your Sleep?

If you have the following symptoms, it could also be a sign that you snore:

  • Daytime Sleepiness
  • Feeling Fatigued during the day
  • Morning Headaches
  • Concentration Difficulties
  • Restless Sleep
  • Sore Throat
  • Gasping at Night
Is Snoring a Sign of Bad Health?

Excessive snoring could be a sign you have a sleep condition called sleep apnea. People with untreated sleep apnea frequently stop breathing as they sleep. Pauses in breathing can last from a few seconds to minutes. Sleep apnea can cause health complications.

If you are experiencing stress or have symptoms of snoring, make an appointment today with Dr. Levin at eos dental sleep. We can help find the best treatment to improve your health, including managing your stress and snoring.

The post Can Stress Cause Snoring? appeared first on eos dental sleep.

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Sleep apnea along with high blood pressure can be harmful to your health. It’s important for you to have both conditions treated to help prevent serious complications.

What is the Relationship Between Sleep Apnea & Blood Pressure?

It is important to get an adequate amount of sleep each night to restore as well as refresh your mind & body. If you have sleep apnea, you’re most likely not getting the amount of sleep that you need. About 50% of people who have high blood pressure are more likely to have obstructive sleep apnea (OSA).

What is Sleep Apnea?

Sleep apnea is a sleep disorder that can lead to serious health complications. Throughout the sleep cycle, breathing repeatedly stops and starts. Loud snoring and feeling tired, even after a full night of sleep, are two signs that you may have sleep apnea.

There are three different forms of sleep apnea:

Obstructive Sleep Apnea (OSA)

This more common form of sleep apnea happens when the throat muscles relax.

Central Sleep Apnea (CSA)

This form of apnea happens when the brain isn’t sending the proper signals to the muscles that control breathing.

Complex Sleep Apnea Syndrome

Also called treatment-emergent central sleep apnea, this form of sleep apnea is when a person has both OSA and CSA.

What Are the Symptoms of Sleep Apnea?

The common symptoms of sleep apnea are:

  • Severe snoring
  • You or your sleeping partner notice you stop breathing for a few seconds frequently throughout your sleep
  • cycle
  • Feeling tired in the morning to the extreme where you feel like you could sleep for an additional eight hours
  • Frequent morning headaches upon awakening
What is High Blood Pressure?

According to the American Heart Association (AHA), your blood pressure levels are:

  • Considered normal if it’s less than 120/80
  • Considered elevated if it’s above 120 to 129

The AHA considers obstructive sleep apnea as a risk factor for cardiovascular disease for people with hypertension, commonly known as high blood pressure. Also, obstructive sleep apnea is described as a cause of secondary hypertension.

How Does Sleep Apnea Affect Blood Pressure?

With each pause in your breathing, while you are sleeping, your blood pressure drops, and your heart rate slows down. When breathing resumes, your heart rate rises quickly. With repeated stops and starts in breathing, your blood pressure rises. This elevated blood pressure can also stay with you when you’re awake.

Sleep apnea is much more common in people with resistant hypertension, which is high blood pressure that hasn’t been adequately controlled in spite of attempting different treatments.

If you have high blood pressure or sleep apnea, make an appointment today with Dr. Levin at eos dental sleep. We can help get the sleep apnea treatment you need to sleep well and improve your overall health, including ways to lower your high blood pressure.

The post How Does Sleep Apnea Affect Blood Pressure? appeared first on eos dental sleep.

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Sleep apnea occurs when you have trouble breathing freely throughout the night while sleeping. This causes you to stop breathing from time to time, which can wake your body up from sleep. Managing your sleep apnea can help prevent further health problems from developing.

What Causes Sleep Apnea?

Sleep apnea can happen when you have a narrowed airway that makes it hard for air to pass through as you’re sleeping. Your tongue can fall back, blocking air from getting through, which results in paused breathing. You have a higher risk of developing sleep apnea if you have an obstruction of airflow, such as being overweight.

What Are Symptoms of Sleep Apnea?

It can be difficult to know that you have sleep apnea since you might not be aware of waking up frequently during the night. Symptoms that others might notice include snoring or making a choking sound while sleeping. You might also feel tired or drowsy throughout the day due to lack of sleep. A lack of good sleep quality from sleep apnea can also increase your risk of making errors in judgement and affect other aspects of cognitive function.

What Are the Risks of Sleep Apnea?

When you have sleep apnea, you can end up having a higher risk of developing serious and chronic health problems. Sleep apnea has been linked to an increased risk of developing heart disease, diabetes, and other health issues. Your immune system function can also be affected by poor sleep quality, which makes you more vulnerable to getting sick with viruses and other infectious diseases.

What Are the Best Ways to Manage Sleep Apnea?

There are several ways to help you manage your sleep apnea as well as sleep better. Including:

Oral Devices

Tongue retaining devices and other oral devices help keep your tongue from blocking your airway as you sleep.

CPAP Machines

This type of a machine includes a mask that you wear at night, which helps you breathe normally for sound sleep.

Sleep Apnea Pillows

You can use these pillows with or without a CPAP machine to help elevate your body from the waist up, which helps prevent your airway from collapsing while you sleep.

Weight Loss

Losing excess weight can help you manage sleep apnea as obesity is considered a risk factor for this sleep disorder.

Keep in mind that you might need to try out a few different methods before you find one that effectively works for you.

If you have been struggling with sleep apnea and are looking for ways to manage it, contact eos dental sleep to set up an appointment. We can help determine the cause of your sleep issues, recommend, and provide our best treatment options.

The post Strategies for Managing Sleep Apnea appeared first on eos dental sleep.

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The way you spend your day could have an impact on your sleep quality. If you don’t have good daytime habits, it can put you at risk of developing sleep disorders and health issues.

Effects of Sleep on Your Health

The quality and amount of sleep you get each night can have important effects on your overall health. Good sleep quality, as well as plenty of sleep, can help guarantee that you have energy for the day. When you don’t get enough sleep or when you have poor sleep habits, your health can suffer in different ways. Sleep trouble can affect your immune system function, which leaves you more likely to get colds and other illnesses.

Signs of Poor Sleeping Habits

Some signs that you’re not sleeping well include:

Daytime Sleepiness: Feeling tired or sleepy during the day since your body didn’t get enough rest.

Moodiness: You might find yourself feeling more irritable on a regular basis due to lack of sleep.

Trouble Focusing: Sleep problems can affect the way you think and process information.

Sleep Disturbances: Having a hard time falling asleep, waking up often during the night, and getting up earlier than you have to.

Daytime Habits That Affect Sleep

There are a few habits that you should lessen in order to get a better night’s sleep. Such as:

Late Naps: Taking naps later in the afternoon or in the early evening, which makes it harder for you to fall asleep at your regular bedtime.

Afternoon/Evening Caffeine: Drinking coffee or other caffeinated beverages & foods late in the day.

Too Much Screen Time: Spending a great deal amount of time looking at bright screens like a TV, laptop/tablet, or phone screen.

Heavy Dinner or Evening Snack: Eating a large dinner or late-night snacking means that you’ll spend more time trying to fall asleep; the same goes for eating foods that can cause indigestion or heartburn, such as citrus foods.

Irregular Sleep Schedule: Going to bed and getting up at different times on a regular basis can make it tough for you to develop a steady sleep-wake cycle.

Daily Habits for Improving Sleep Quality

There are many ways for you to improve your sleep quality. Including:

  • Avoiding caffeine and heavy foods late in the day
  • Taking a nap earlier in the day rather than later
  • Giving yourself a comfortable sleep environment that isn’t too hot, bright or loud
  • Going to bed at a regular bedtime night after night
  • Reading instead of looking at screens before you go to bed
  • Exercising during the day for at least 30 minutes

If you’ve been having sleep problems, contact eos dental sleep to set up an appointment. We can help determine the cause of your sleep issues, recommend, and provide our best treatment options.

The post Do My Daytime Habits Affect My Sleep Health? appeared first on eos dental sleep.

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Snoring is likely one of the more misunderstood phenomena that occurs during sleep. Scientists and doctors know exactly why it happens, but the grating, sleep-depriving sound of snoring is the subject of several myths among the general population.

Snoring is often a sign of obstructive sleep apnea (OSA), in which your airway gets closed off, or restricted, by something such as the back of your tongue or another piece of tissue. When you snore, you are getting some air past the obstruction, and the air flow causes the tissue to flap, which produces the sound. Not many people know the truth about snoring and its relationship to OSA.

Snoring Only Affects Overweight People

It’s true that excess weight is a leading contributor to snoring in many people. The excess weight on someone’s neck and chin presses down on the throat when the person lies on their back, and that pressure can create an obstruction. There is a general misconception that if you are not overweight, then you won’t snore.

However, snoring can affect people of all sizes. All you need is for something to block your airway, such as when the tissue of your soft palate weighs down into your throat. Conditions like these are not weight-dependent.

Women Don’t Snore

Unfortunately, mainstream media has influenced society into thinking that only men are susceptible to snoring. Snoring, airway obstruction, and OSA affect both men and women.

If You Wake Up Suddenly Gasping for Air, You Are a Snorer

It is true that many people with OSA, wake up during when they are sleeping, gasping for their breath, ultimately having an obstructive episode. It’s also common for people to snore so loudly that they wake themselves up. However, many people do not wake up fully and do not remember anything about what happened while they were trying to sleep.

If you’ve been told you snore, or if you start to experience symptoms of OSA – such as daytime sleepiness, irritability, headaches, and dry throat upon waking up – don’t dismiss them because you don’t remember gasping for breath. You may just be able to fall back into a deep sleep very quickly after your snoring.

It’s Just Allergies, You Don’t Have to Worry.

What if you normally snore when it’s allergy season? A lot of people believe that snoring due to allergies (or colds & other respiratory illnesses) is a harmless side effect that will go away when the allergy season ends.

It might be true for you that when allergy season ends, you’ll stop snoring because you won’t have congestion mucking up your airway. But in the meantime, you’re still experiencing a reduction in air intake when you sleep.

OSA can lead to higher blood pressure and an increased risk of cardiovascular events and diabetes. Never assume it’s just a little snoring due to allergies. If you find yourself still snoring, after you take allergy medication, you should consult a doctor.

If You Feel Fine, That Means You Don’t Snore

One of the hallmarks of OSA and air-intake reduction due to snoring is daytime sleepiness. So does that mean that if you feel fine during the day, you don’t snore? Maybe you’re one of the lucky ones who doesn’t feel tired, but that doesn’t mean you don’t snore at all. Some snoring can be very light, or it can be intermittent as you move around in your sleep.

There are a variety of treatment options available to help alleviate your snoring. While all of these options can be effective, oral appliance therapy provides a quick, comfortable, non-surgical solution that can help put an end to your snoring. At eos dental sleep, Dr. Levin is specially trained in oral appliance therapy and will provide you with a personalized consultation to determine if an oral appliance is right for you.

If you are suffering from snoring and are seeking a treatment solution, please contact eos dental sleep today.

The post Top 5 Myths About Snoring appeared first on eos dental sleep.

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Sleep apnea affects many aspects of your life, and if you’re pregnant, it can cause potential health problems for both you and your baby.

What is Sleep Apnea?

Sleep apnea is a sleep disorder that’s often associated with chronic loud snoring. It’s characterized by repeated pauses in breathing during sleep, and although this can occur hundreds of times a night, many people don’t realize that the pauses in breath are occurring.

What Causes Sleep Apnea?

This disorder can be caused by:

  • Obesity – excess weight can make the soft tissue of your mouth and throat more likely to block your airway when they relax during sleep
  • Nasal congestion – issues such as allergies, colds, or chronic sinus infections can block your airways
  • Structural abnormalities – having nasal polyps (benign growths) or a deviated septum (a crooked wall of bone and cartilage) that separates your nose into two nostrils increases your risk of sleep apnea
  • Pregnancy hormones – pregnancy hormones may congest the mucous membranes of the upper airway, which can contribute to the development of sleep apnea
How Common is Sleep Apnea in Pregnancy?

It’s hard to know exactly how many pregnant women have sleep apnea since many are undiagnosed. But it’s known that women are more likely to develop sleep apnea during pregnancy, and if you already have this sleep disorder when you become pregnant, it may get worse.

Becoming pregnant at an older age can increase your risk of having sleep apnea. It’s also more common in pregnant women who have high blood pressure, gestational diabetes, or preeclampsia – a pregnancy condition that’s characterized by high blood pressure, swelling of your hands and feet, and having protein in your urine.

What Effect Can Sleep Apnea Have On Your Pregnancy?

Sleep apnea can have negative effects on your own health as well as that of your baby’s. It can increase your risk of having the following:

  • Gestational diabetes
  • Preeclampsia
  • Preterm delivery
  • Heart attack
  • Stroke
  • Depression
  • Greater likelihood of needing a cesarean delivery
  • A low birth-weight baby
  • A baby that required neonatal intensive care, often for breathing problems
How Can You Reduce the Chances of Sleep Apnea-Related Pregnancy Problems?

The following can help reduce your risk:

Watch your pregnancy weight gain

Keep your weight gain within limits suggested by your doctor. This is usually about a 25 to 35-pound gain but can be reduced to between 11 and 20 pounds if you’re obese.

Be aware of symptoms of sleep apnea

Know the common symptoms of sleep apnea, such as chronic loud snoring, pauses in breathing witnessed by a partner, excessive daytime sleepiness (beyond what you’d normally feel from pregnancy) and morning headaches or dry mouth.

Seek diagnosis and treatment

A sleep specialist can confirm or rule out a diagnosis of sleep apnea and provide appropriate treatment. This can include oral appliance therapy, which involves wearing a mouth guard at night to help keep your airway open.

If you’d like to be tested for sleep apnea, make an appointment today with Dr. Marc Levin of eos dental sleep in Philadelphia, PA. We’ll test for sleep apnea, and if you have this sleep disorder, we’ll provide the most effective possible treatment to help protect your health as well as your baby’s health.

The post Will My Sleep Apnea Cause Problems With My Pregnancy? appeared first on eos dental sleep.

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Sleep apnea is one of the most common sleep disorders encountered by Americans. About 2% of women and 4% of men experience it. Sleep apnea is characterized by a temporary inability to breathe during the night, leading to reduced blood flow to the brain.

There are several forms of the condition, but the most common is obstructive sleep apnea (OSA). With this condition, breathing is difficult because of a physical obstruction somewhere in the airway. OSA symptoms are typically the result of soft tissue in the back of the throat moving collapses during sleep.

How Your Mattress Can Affect Sleep Apnea

Not all factors that influence sleep apnea are under the control of the sufferer, and some – such as weight – may take time to gain influence over. However, there is one thing you can improve immediately, which is the quality of your sleep environment. Within the sleep environment, the most important factor is the quality of the mattress.

During sleep, the body calibrates its systems and addresses cellular damage acquired throughout the day. Regular, restful sleep in sufficient quantities is essential for all of the body’s systems to work at peak efficiency. Your mattress helps you reach and maintain deep, restful sleep.

A good mattress helps with sleep apnea in several ways:

Improved Sleep Posture

Better posture in sleep makes it easier for your body to maintain a healthy rhythm of breath all throughout the night. Experts state that sleeping on one’s side can reduce sleep apnea symptoms in many mild to moderate cases. A quality mattress is helpful when adjusting to any new sleep posture.

Faster and Deeper Sleep

Over time, most mattresses degrade and develop their own grooves and pits. Old-fashioned spring mattresses are especially notorious for this. A new mattress generally produces relief from aches and pains, which may make it easier to reach and sustain a deep state of sleep.

Better Circulation

Poor blood circulation makes sleep more difficult and makes it more likely that sleep apnea sufferers will wake during an apnea episode. A quality mattress should provide complete and even support for the body, ensuring circulation in the limbs and avoiding “pins and needles.”

Protection from Irritants

A new hypoallergenic mattress can be a good investment for people who struggle with allergies in conjunction with sleep disturbances. Allergens irritate the airways and make it more challenging to breathe. A mattress made from hypoallergenic material can defend against inflammation.

For Most Sleep Apnea Sufferers, a Good Mattress Is Not Enough

Most people with obstructive sleep apnea can achieve immediate improvement in their condition with the right treatment. Typically, that takes the form of an oral appliance or a CPAP mask that delivers continuous positive air pressure to support regular breathing during sleep.

While a good mattress is helpful, personalized help from sleep experts is essential.
Proper treatment begins with a clear and accurate diagnosis. That often means an overnight sleep study that will uncover the root causes of sleep disturbance. Then, a customized plan of care can be used to resolve symptoms and the restore the ability to enjoy restful sleep.

To find out more or get started with your treatment, contact eos dental sleep today.

The post Does My Mattress Affect My Sleep Apnea? appeared first on eos dental sleep.

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Anti-snoring mouthpieces are an effective form of treatment for many cases of sleep apnea, and they’re often used when a patient finds CPAP (continuous positive airway pressure) therapy too uncomfortable.

What is An Anti-Snoring Mouthpiece?

An anti-snoring mouthpiece is used to treat chronic snoring and sleep apnea. It’s worn only at night and works by gently pushing your lower jaw slightly forward, which prevents the base of your tongue from falling back and blocking your airway while you sleep.

Are These Devices Comfortable?

Anti-snoring mouth pieces can be purchased over the counter, but these can cause discomfort, since they’re not specifically made for the shape of your jaw and the uniqueness of your mouth & teeth. In addition to its discomfort, an over-the-counter device may be ineffective or even actually make your sleep apnea worse.

In contrast, a custom-designed anti-snoring mouthpiece has a better chance of fitting comfortably, since it’s made to fit the unique shape mouth. Your doctor will make impressions of your teeth and send these to the lab so your custom-fitted appliance can be created. When it’s completed, you’ll return to your doctor’s office so it can be fitted and adjusted to ensure that it’s effective at coaxing your jaw and tongue forward while fitting comfortably. You’ll also have follow-up visits to ensure that the oral appliance is working as designed.

Who Makes a Good Candidate for An Anti-Snoring Mouthpiece?

Anti-snoring mouthpieces are often used for patients who have tried to use a CPAP machine but find it to be too uncomfortable. CPAP machines have tubing and a mask attached, and you wear the mask over your nose/mouth as a continuous flow of air helps keep your airway open. Many patients find the mask to be irritating and also dislike the feeling created by the air flow. For these patients, anti-snoring mouthpieces often provide a comfortable, effective alternative.

For some patients, anti-snoring mouthpieces may be used in combination with CPAP, allowing your CPAP to function at a lower, more tolerable pressure.

If you’re experiencing chronic snoring and/or have been diagnosed with sleep apnea, make an appointment today with Dr. Levin at eos dental sleep in Philadelphia, PA. He has received advanced training in oral appliance therapy and can provide a custom-made, comfortable device that meet your needs.

The post Are Anti-Snoring Mouthpieces Comfortable? appeared first on eos dental sleep.

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