There are several reasons why people snore, and many people do it. Snoring can vary from quiet whizz to loud snorts and rattling sounds. It is reported that 45 percent of adults snore on occasion and 25 percent on a routine basis, affecting your roommate’s sleep and possibly your own.
Snoring is the sound of impeded breathing produced by various conditions, including bulky throat tissue, low muscle tone, and a lengthy soft palate or uvula. It’s likely to worsen as you become older. You are prone to snoring if you’re a middle-aged or older man, overweight, or a postmenopausal woman. However, if your snoring is extreme and affects your sleep quality or others’ sleep, visit a doctor to find the underlying health problem.
Snoring may be caused by something more severe like obstructive sleep apnea, a condition wherein breathing repeatedly pauses and starts. The most common sleep apnea symptoms are loudly snoring, gasping for air while sleeping, insomnia, morning headache, and irritability.
Adopting simple home remedies can often reduce snoring induced by simple causes such as sleeping positions. However, snoring can also be triggered by drinking too much alcohol close to bedtime. Don’t let snoring spoil your relationship or prevent you from getting quality sleep.
Learn what causes snoring, how to stop it, and how you and your partner can have a good night’s sleep. You can consider a variety of lifestyle changes and natural remedies to help you stop snoring. Here are some tips to try to combat snoring.
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Change Your Sleep Position
Sleeping on your back is the worst way to sleep if you are prone to snoring. This is because the base of your tongue and soft palate collapses to the rear wall of your throat when you sleep on your back, generating a vibrating sound. This happens when the muscles in the back of your throat relax.
The rational response is to avoid resting on your back and instead sleep in a different position. However, sleeping on one’s side might be painful for some people. You may need to find a mattress specifically to relieve this pain to get you off your back while sleeping. Make sure to get the best mattresses for pain relief and get to your correct sleeping position.
Snoring can be caused by weight gain or by those who are overweight. Especially around the neck area, this added weight can obstruct one’s ability to breathe smoothly. This does not imply that lean people do not snore, too. All body types snore.
You can lose weight through a variety of ways, such as exercise and eating healthy or small portions. Losing weight lessens the volume of tissue in the throat area that can help reduce snoring. Avoid doing a crash diet and always consult your doctor on the proper ways to reduce your weight.
Open Nasal Passages
There are many devices available to help open nasal passages. Some you can wear while you sleep, while others can be done before going to bed. For example, using dental mouthpieces called oral appliances can make it easier for you to breathe and keep your passages open while sleeping. Consult your dentist about getting this device to prevent snoring. You may also consider a humidifier for the room to improve air moisture and ease the nasal passages.
Improve Sleep Habits
Poor sleep habits can lead to snoring. Lack of exercise or eating too close to bedtime can cause snoring due to a lack of quality sleep. Give yourself time to relax and wind down before bed. Working long hours without rest will mean you are already too tired when you eventually go to sleep and can also cause poor sleep as well as snoring.
Avoid alcohol or caffeine too close to bedtime also. Drink plenty of water as dehydration can cause the secretions in your mouth and nose to become thicker, which can cause snoring.
Get a New Pillow
Elevating the head can help reduce snoring, but you can’t do that if your pillow is flat and old. Many types of pillows available can help support the neck and head for more optimal breathing. Especially if you are trying to switch from back sleeper to side sleeper, the right pillow can be a big help.
Allergens in pillows can also cause snoring. In addition, the accumulation of dust mites can result in allergic reactions that can cause snoring. Make sure to replace your pillows every six months to avoid the accumulation of dust mites.
Reduce Snoring and Avoid Complications
Snoring and its complications can make it impossible for you to have a night of normal sleep and eventually result in irritability, fatigue, and lack of concentration. So it’s essential to reduce snoring and improve the quality of your sleep. In addition, lifestyle changes are necessary to avoid further complications that can lead to severe symptoms.