Snoring is a common condition that can affect anyone, although it occurs more frequently in men and people who are overweight. Snoring has a tendency to worsen with age.
It is usually not very serious and is mostly a nuisance for your bed partner. However, if you are a habitual snorer, you not only disrupt the sleep patterns of those close to you, but you also impair your own sleep quality.
Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.
Since people snore for different reasons, it’s important to understand the causes behind your snoring. Once you understand why you snore, you can find the right solutions to a quieter, deeper sleep, for both you and your partner.
COMMON CAUSES OF SNORING
Age
As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can’t do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.
Being overweight or out of shape
Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. Exercising and losing weight can sometimes be all it takes to end your snoring.
The way you’re built.
Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises.
Nasal and sinus problems
Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
Alcohol, smoking, and medications
Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.
Sleep posture
Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.
To solve your snoring problem, follow thee simple remedies;
LOSE WEIGHT IF YOU ARE OVERWEIGHT
This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.
SLEEP ON YOUR SIDE
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
RAISE UP THE HEAD OF YOUR BED
Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open.
USE NASAL STRIPS OR AN EXTERNAL NASAL DILATOR
Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.
You could also try a nasal dilator, which is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breath. Try nasal strips to help reduce snoring.
TREAT CHRONIC ALLERGIES
Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore. Talk to your doctor about what kind of over-the-counter or prescription allergy medications may improve your condition. Buy over the counter allergy medication now.
CORRECT STRUCTURAL PROBLEMS IN YOUR NOSE
Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor.
LIMIT OR AVOID ALCOHOL BEFORE BED
Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.
AVOID TAKING SEDATIVES BEFORE BED
If you snore and take sedatives, talk to your doctor to see what your options are. Stopping sedative use before bed may ease your snoring.
STOP SMOKING
Smoking is an unhealthy habit that can worsen your snoring. Talk to your doctor about therapies such as gum or patches that can help you quit.
GET ENOUGH SLEEP
Make sure you get the recommended seven to eight hours of sleep you need each night.
USE AN ORAL APPLIANCE
Dental mouthpieces called oral appliances can help keep your air passages open, making it easier for you to breathe. This prevents snoring. You need to see your dentist to get one of these devices made.
GET PALATAL IMPLANTS
It is also called the pillar procedure, this treatment involves injecting braided strands of polyester filament into your mouth’s soft palate. This stiffens it to reduce snoring.
Snoring indicate a serious health condition. Seeing your doctor and trying one or more of the above treatment options can help you get your sleep under control.