Approximately 45% of the healthy adults have a habit of snoring occasionally. You might be one of them, or you might know someone who has a snoring problem. People joke about snoring, but it is a severe condition. As noted by Dr. Daniel P. Slaughter of Sinus & Snoring Specialists of Texas, it can lead to real problems in the marriage life.
A snoring spouse might lead to relationship problems causing an individual to change bedrooms.
About 75% of the people who suffer from a snoring habit have underlying obstructive sleep apnea due to the disruption of breathing for short periods while asleep. This leads to the increased risk of developing heart disease.
Be cautious before self-treating sleep apnea with over-the-counter available sprays or pills. Consult your doctor or physician for a prescription. This is because there are different snoring aids available in the market without any scientific studies proving those claims.
What causes snoring and how to stop it?
Snoring occurs when the tissues of the throat are relaxed and vibrating as you breathe in while rushing air passing through them. Several conditions can contribute such as weight gain, lifestyle changes, mouth shapes, nasal shapes, and many other conditions.
There are various reasons for snoring which include:
|Device||My Snoring Solution|
|Bedtime Changes||Change in sleep positions|
|Bedtime Changes||Opening of the nasal airway passage|
|Bedtime Changes||Keep your sleeping space filled with moist air|
|Lifestyle Changes||Weight loss|
|Lifestyle Changes||Avoid drinking alcohol|
|Lifestyle Changes||Start practicing proper sleep hygiene|
|Lifestyle Changes||Try changing your pillows|
|Lifestyle Changes||Stay well-hydrated|
The clogged nose prevents you from breathing leading you to snore. It happens either due to the flu, a cold, or allergies. Nasal strips or over-the-counter medicines can help you open up the nasal passage, but you need to consult your physician or doctor before you take such medications.
SLEEPING ON YOUR BACK
Resting on your back results in snoring or making can make it worse. Sleeping on your sides makes you feel better while asleep. Instead of sleeping flat on the bed, you can try stacking 2-3 pillows to have a good night’s sleep.
The thin wall between the nostrils can result in one side being smaller leading to a deviated septum. It makes it complicated for an individual to sleep by making it difficult to breathe causing one to snore. The same condition might occur when you have an accident. Consult your doctor as you might need surgery to fix this issue.
The upper part of the mouth is directed towards the throat. This is the soft palate which is thick and low leading to the narrowing of the airway, making you snore. The same happens if a small tissue from the soft palate, the uvula, is hanging longer than the usual. These anatomical issues might get severe if you are overweight. In this condition, surgery is the ultimate fix.
Drugs such as sedatives, antidepressants, or muscle relaxers can result in relaxation of the tongue and throat muscles. Consult your doctor if you snore to change your medications.
When you have a habit of severe snoring leading to breathing difficulties while asleep, that indicates sleep apnea. Signs of sleep apnea include a headache, dry mouth, or a sore throat while awake in the morning. The condition sleep apnea is associated with high blood pressure, heart disease, or stroke. You need to consult your doctor about your snoring issue if you are suffering from sleep apnea.
Pregnancy can also make you snore at night because the nasal airway passage swells up making it hard for you to breathe. If you gain weight during the pregnancy, it results in pushing up of the diaphragm allowing the air to move in and out. However, when you have started snoring due to pregnancy, then you need to consult your doctor because you might be suffering from high blood pressure.
There are multiple reasons behind snoring. Your doctor or physician needs to find out the exact cause. These are some possible causes:
- Middle-aged or older
- Overweight leading to poor muscle tone along with fatty tissue formation
- Sinus or nasal problems, such as a stuffy or blocked nose
- Medications such as tranquilizers, such as Diazepam and Lorazepam
- Smoking and/or Alcohol
- Sleeping posture, such as lying down on your back.
Stop snoring devices like My Snoring Solution
Devices which work as Anti-snoring are readily available over the counter with new variations added on in time. Finding out the perfect solution for snoring seems a demanding task for many individuals. Unfortunately, many anti-snoring appliances are available without any research or scientific claims, and they work by keeping you conscious during bedtime.
There are various proven techniques for stopping you from snoring, but it requires patience, willingness, and lifestyle changes if you plan to try with the solutions.
Bedtime Changes Which Prevent You from Snoring
Change in sleep positions
If you lie down on your back while asleep, it results in the collapse of the soft palate and the base of your tongue with the back wall of the throat. This leads to a vibrating sound while asleep. However, if you are sleeping on your side, it might help in the prevention of snoring.
According to Slaughter, the full-length or body pillow aids in supporting the entire body, providing you with an easy fix. It also allows you to maintain your sleeping position on the side resulting in dramatic differences.
According to Dr. Sudhansu Chokroverty, a world-recognized expert in sleep medicine, if you recline your bed with the head position extended and upwards, it results in the opening of the nasal air passageway, resulting in snoring-free sleep. However, extended position of the bed results in neck pain. If you still have a habit of snoring regardless of the changed sleeping position, then you are suffering from obstructive sleep apnea. Consult a doctor in such case.
Sleeping on the side instead of sleeping on your back can prevent snoring. To avoid sleeping on your back, you can sew a tennis ball in the rear of your pajamas or a t-shirt which prevents you from sleeping on the back.
Opening of the nasal airway passage
Snoring begins with the nose. If you maintain your nasal passageway open, it will prevent you away from. The open airway allows the air to move slowly and thoroughly. The narrower the nasal passage, the greater the difficulty for air to pass through it.
Clogging or narrowing down of the nose, either due to blockage or cold, results in the fast-moving air leading to snoring. If you take a hot shower before hitting the bed, it will aid in opening the nasal passage. You can practice rinsing your nose with salt water making your nasal passage more open for perfect breathing without any chances of snoring.
Nasal strips also work well for lifting the nasal passages resulting in opening them. The nasal strips are useful if the problem exists within your nose rather than the soft palate.
Keep your sleeping space filled with moist air
Dry air in the bedroom might lead to irritation of the nasal and oral membranes. If the nasal muscles are swollen, you might need a humidifier.
Stop Snoring by Lifestyle Changes and Natural Solutions
Weight loss aids in the prevention of snoring for some people. However, underweight individuals also suffer from these issues.
Snoring due to excessive weight can be prevented by losing weight. The weight gain around the neck results in squeezing effects of the internal diameter of your throat making you feel collapsed while asleep triggering the impact.
Avoid drinking alcohol
Sedatives and alcohol consumption results in the reduction of the resting tone of your muscles within the rear of the throat, making you prone to snoring. If you drink alcohol 4-5 hours before going to bed, you will make it worse.
According to Chokroverty, people who drink alcohol are more likely prone to snoring than the ones who do not snore.
Start practicing proper sleep hygiene
Poor sleep hygiene or sleeping habits have a similar effect of drinking alcohol. According to Slaughter, if you keep working for extended periods, not sleeping for many hours, and then finally hitting the bed you will sleep deeper and harder with floppier muscles leading to snoring.
Try changing your pillows
The allergens in your pillows or bedroom can also serve as a causative factor.
If you are perfectly fine during the day, yet suffering from breathing and snoring issues, then allergens might be the cause. Dust mites get accumulated in your pillows resulting in allergic reactions leading to this problem. If you sleep with pets on the bed that might also lead to breathing issues serving as an irritant.
If you are willing to save yourself from allergens, then you need to put the pillows in the air fluff cycle once or twice every other week, and you need to change them after every six months. This aids in keeping the dust mites and allergens away from your bedroom. Avoid maintaining pets in the bedroom which might also result in allergens leading to breathing difficulties and snoring problem.
- Also read: Sleeping Without A Pillow, Good Or Bad
The secretions from the soft palate and nose become stickier if you do not drink plenty of water, so drinking fluids regularly prevent snoring. According to the Institute of Medicine, it concludes that women should consume around 11 cups of water from foods and drinks each day, while a man requires approximately 16 cups.
Exercises can help you reduce snoring along with weight loss. The toning of the various body muscles such as legs, arms, abs, and others can lead to the toning of the throat muscles resulting in less snoring.
- Pronounce certain vowels which result in the strengthening of the muscles associated with the upper breathing tract resulting in less snoring. Repeat vowels for three times each, at least 4-5 times daily.
- Place your tongue’s tip behind the top of your front teeth, sliding the tongue backward for around 3 minutes each day.
- Purse your lips as soon as you close your jaw and hold this position for around 30 seconds.
- Open your mouth and move the jaw towards the left, holding this position for around 30 seconds then repeat it on the right side.
- Open your mouth and contract the muscles present at the rear of the throat for around 30 seconds repeatedly. You can look in a mirror while performing this task and moving the uvula down and up.
- You can also spend your time singing as it leads to increased muscle control of your soft palate and throat, reducing the snoring effect by relaxing the muscle.
To conclude, you need to get enough sleep for around 8 hours. If you are overweight, then try reducing weight by exercises and proper diet plan. Start sleeping on your side, avoid drinking alcohol at night before going to bed, and make a habit of taking a hot shower before hitting the bed if you are suffering from clogged nasal passages.
According to Slaughter, if you follow simple practices in your life, it will make a huge difference and aid in reducing the snoring issues.