There are several reasons why people snore and many people do. Snoring can range from a slight hissing to loud snorts and rattling sounds. It is reported that 45 percent of adults snore occasionally and 25 percent routinely, affecting your roommate’s sleep and possibly yours.
Snoring is the sound of impeded breathing produced by various conditions, including bulky throat tissue, low muscle tone, and a long soft palate or uvula. It is likely to get worse as we age. You are prone to snoring if you are a middle-aged or older man, overweight, or a postmenopausal woman. However, if your snoring is extreme and affects sleep quality or the sleep of others, visit a doctor to find the underlying health problem.
Snoring can be caused by something more serious like obstructive sleep apnea, a condition where breathing stops repeatedly and begins. The most common symptoms of sleep apnea are loud snoring, wheezing during sleep, insomnia, morning headaches, 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 before bed. Don’t let snoring ruin your relationship or prevent you from sleeping well.
Find out what causes snoring, how to stop it, and how you and your partner can sleep well at night. You can consider a variety of lifestyle changes and natural remedies to help you stop snoring. Here are some tips for trying to fight snoring.
Change your sleeping position
Sleeping on your back is the worst way to sleep if you are prone to snoring. This is because the base of the tongue and the soft palate collapse on the back wall of the throat when you sleep on your back, generating a vibrating sound. This happens when the muscles in the back of the throat relax.
The rational answer is to avoid resting on your back and instead sleep in a different position. However, sleeping on your side may be painful for some people. You may need to find a specific mattress to relieve this pain and take your back off while you sleep. Make sure you get the best mattresses to relieve pain and achieve the correct sleeping position.
Snoring can be caused by weight gain or by someone who is overweight. Especially around the neck area, this added weight can hinder your ability to breathe smoothly. This does not imply that even thin people do not snore. All body types snore.
You can lose weight in a variety of ways, such as exercise and by eating healthy or small portions. Losing weight reduces the volume of tissue in the throat area which can help reduce snoring. Avoid going on a crash diet and always consult your doctor about the correct ways to reduce your weight.
Open nasal passages
There are many devices available to help open the nasal passages. Some can be worn while you sleep, while others can be done before bed. For example, using dental mouthpieces called oral appliances can make breathing easier and keep passages open while you sleep. Consult your dentist to get this snoring prevention device. You can also consider a room humidifier to improve air humidity and ease the nasal passages.
Improve your sleep habits
Bad sleep habits can lead to snoring. Lack of exercise or overeating before bed can cause snoring due to lack of sleep quality. Give yourself time to relax and unwind before bed. Working long hours without rest means that you are already too tired by the time you finally go to sleep and can also cause poor sleep and snoring.
Also avoid alcohol or caffeine too close to bedtime. Drink plenty of water as dehydration can cause secretions in the mouth and nose to thicken, causing snoring.
Get a new pillow
Elevating your head can help reduce snoring, but you can’t 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 looking to switch from back to side sleeper, the right pillow can be of great help.
Allergens in pillows can also cause snoring. In addition, the accumulation of dust mites can cause allergic reactions that can cause snoring. Make sure you replace your pillows every six months to avoid dust mite buildup.
Reduce snoring and avoid complications
Snoring and its complications can make a normal night’s sleep impossible and eventually lead to irritability, fatigue, and lack of concentration. So it is essential to reduce snoring and improve sleep quality. Additionally, lifestyle changes are needed to avoid further complications that can lead to severe symptoms.
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