Statistics show that up to 45% of healthy adults snore at least once in a while. In fact, there’s every chance that you know someone who snores, right? Snoring isn’t fun. It is a nuisance that can have you deal without obstructive sleep apnea, a condition that increases the risk of heart attack. Even then, it isn’t that hard to stop snoring. All you need to do is to know as much as you can, and you can enjoy, sound, undisrupted sleep night after night – and that’s what we want to help you do in this article.
What is Snoring?
Snoring is the loud, often grating sound caused by vibrating tissues in your throat when airflow passes over them. While snoring can affect anyone, you’re more prone to the condition if you’re a man or overweight. The intensity of snoring tends to worsen with age.
It is essential to note that snoring isn’t necessarily unhealthy, but is most of the time an irritation for your partner in bed. If you’re a chronic snorer, however, not only will you mess with your partner’s sleeping pattern, but also harm the quality of your sleep.
What Causes Snoring?
As stated, you have a higher risk of snoring if you’re a man. Men generally have narrower air passages in comparison and are likely to snore. Also, you have a higher probability of snoring if you are obese. While these are the primary causes of snoring, they aren’t the only ones. Others include;
Obstructed Nasal Airways – Sinus infection can lead to snoring. More than that, some people snore during allergy seasons. Deformities in your nose such as a structural change in the wall that partitions nostrils or nasal polyps can cause nasal airways obstructions.
Poor Muscle Tone in your Tongue and Throat – When your tongue and throat muscles relax, they collapse and fall back into your airway. Deep sleep, use of sleeping pills or alcohol can cause such a situation. Aging may also cause these muscles to relax.
Bulky Throat Tissue – This goes hand in hand with being overweight. Also, children with conditions such as adenoids or large tonsils are likely to snore.
Long Soft Palate or Uvula – A dangling tissue in the back of your mouth can cause snoring. Apart from narrowing the opening of your airway, oversized palate and uvula can vibrate against each other, causing obstruction and by extension, snoring.
It is essential that you know what causes your snoring. In other words, it is easier to stop snoring if you identify the primary reason for your condition.
How to Stop Snoring
You can deal with snoring using a mix of natural remedies and medical devices. Here’s a rundown of some of the solutions.
Use Anti-snoring Devices
These work by helping stop vibration of soft tissue in your throat. They also hold your tongue into position to ensure that it doesn’t fall back into your throat. You will have to place the device into your mouth every time you sleep. Anti-snoring devices are a brilliant choice if you’re a chronic snorer. The only thing that you need to do is to choose a good device with proven ability to get the job. One of the best anti-snoring devices is Zyppah, an FDA-approved mouthpiece that seeks to help you counter the intensity of snoring.
Adjust Your Sleep Position
Avoid sleeping on your back as it increases the chance of your tongue or soft palate collapsing into your throat. Whenever possible, sleep on your side to reduce the likelihood that you may snore at night. Be sure to invest in a body pillow to enable you to maintain your sleeping position throughout the night.
Tape a tennis ball at the back of your pajama to prevent you from sleeping on your back. Or, you may decide to recline your bed with the head up and extended. That way, you will open up your nasals airways to prevent snoring.
Shed Off the Extra Pounds
Losing weight may help your counter snoring. Okay, it doesn’t work for everyone but is a remedy you need to consider if you didn’t snore before adding some weight. See, if you gain weight around your neck area, it squeezes the internal diameter of your throat, further increasing the risk that it may collapse as your sleep and trigger snoring.
Reduce Your Alcohol Intake
Alcohol or sedatives may interfere with the resting tone of the muscles located in the back of your throat, making it more likely that you may experience snoring. Avoid drinking alcohol five to four hours before going to bed as it makes snoring worse. Note – you may snore after drinking alcohol even if you don’t usually snore.
Improve Your Sleeping Hygiene
Poor sleep habits can increase your chances of snoring. Working long hours, for instance, means that you will slide into a deep sleep when it’s time to rest. You know what that means? Well, it implies that there’s every probability your throat muscles will get floppier and create snoring.
Open Your Nasal Passages
See, snoring starts in your nose. In essence, this means that keeping your nasal airways can help counter the condition. By opening your nasals, you’re allowing air to move at a slower, controlled pace. When your nose gets clogged or narrow, the fast-moving air is likely to cause snoring.
Be sure to take a hot shower a before going to bed to help open your nasal passages. Take a bottle of saltwater with your to the bathroom and use it rinse your nose. Other than that, you can use a neti pot to rinse out your nasal passage. Nasal strips may come in handy when you want to unblock nose.
Change Your Pillows
On top the causes sighted above, allergens in your bedroom may also cause snoring. It is therefore essential that you change your pillows regularly. Dust off your overhead ceiling fan too. Don’t allow your pets to share a bed with you to avoid breathing in the animal dander. One of the easiest ways to know if your bedroom needs dusting is blockage of your nostrils at night.
Also, make sure that your air-fluff your cycle your pillows every once in a while. Replace them at least twice every year reduce allergens and dust mites. Check the density of your pillow as well. The last thing that you want on your bed is a pillow that can prop up your neck but leave you with neck pain.
Drink Lots of Fluid
Stay well hydrated. The idea is to keep the secretions in your nose and soft sticking. You should drink about even cups of water for women and sixteen for men. Also, get enough sleep.
…When to See a Doctor
You should consider seeking medical advice if your snoring continues to persist. At times, there could be an underlying issue. If you gasp or choke at night, for instance, it may be an indication that you’re suffering from obstructive sleep apnea. If your child snores, be sure to talk to your doctor about it. Children with obstructive sleep apnea caused by enlarged nostrils and obesity. Remember, the sooner you address the problem, the easier it is to treat it.
Snoring is a serious business. If you don’t take steps to control it, you may have to deal with endless nights of uncomfortable sleep. It is even more disturbing if your partner snores. However, with the tidbits shared here, you can now figure out how to stop snoring depending on the primary cause. It is essential to note that you can control snoring without necessarily visiting your pediatrician. Sometimes, all you need to do is to tweak your lifestyle and develop good sleeping habits. Don’t be scared to address your snoring problem. After all, almost every one snores at one point or the other.