You cannot deny the fact that getting a good night’s sleep is vital for your overall well-being. If you share a room with someone and he/she snores, it can interrupt your sleep. Similarly, if you are the one who snores, it can disrupt the sleep of people sleeping beside you.
Snoring is quite a common problem that occurs when the air finds it difficult to move freely through the nasal cavities. There are various reasons for snoring. If you are a frequent snorer who is finding it challenging to control or stop snoring, you may need to read this article. You can’t ignore snoring as it can also cause some illnesses.
So, here we have come up with everything that you need to know about snoring.
Who is more likely to snore?
Almost everyone snores at some point in their lives, including babies, adults, and children. However, some people snore more than others. Why is this so? Let’s find out.
Age – As you age, your muscle tone decreases, resulting in constrict and thereby causing snoring.
Alcohol – It is no wonder that alcoholic beverages relax your muscles, but they restrict the airflow in the mouth and nose. Ultimately, consuming more alcohol gives rise to snoring
Anatomy – If you have a large tongue or facing tonsils, it will become hard for air to flow through your nose. Also, a condition named deviated septum (sideways displacement of the wall between the nostrils) may lead to snoring as it blocks airflow.
Gender – Experts believe that snoring is more commonly found in men than in women.
Family history – You are more likely to snore if you have someone in your family who snores. For instance – If you have a parent who snores, there are high chances that you will snore too.
Weight – Snoring or sleep-related disorders are more common in obese and overweight people.
Tissues – The first and foremost cause of snoring is when the tissues in your airways relax. It hinders the airflow, which consequently leads to a vibrating sound. The intensity and volume of the snores depend upon how restricted the airflow is. Cold and allergies can further worsen the situation of snoring, and you may end up facing nasal congestion. Moreover, you can also face throat swelling.
Sleep apnea – If snoring is disturbing you and the person sleeping beside you, you may be the victim of sleep apnea. It is when a person’s breathing slows down, or they stop breathing for more than 10 seconds while sleeping. Medical experts say that sleep apnea is a serious condition that requires immediate treatment.
If your child snores a lot, he may be the victim of obstructive sleep apnea. He may also show some other signs like sleepiness, inactivity, or other behavioral issues, all because of lack of sleep. So, consult your doctor as soon as possible.
So, how to stop snoring and sleep peacefully? Let’s understand a few treatment options for snoring.
Sleep environment – Sleep environment plays a great role when inducing a smooth sleep. Ensure to use a pillow to support your tongue and jaw to get rid of snoring. There are specially designed pillows to support your neck muscles. It helps in reducing snoring while sleeping.
Dry air is also responsible for causing irritation to your nose. If you have swollen nasal tissues, you can add a humidifier to your room. It will keep the air moist throughout the night, and you can have a snore-free sleep.
Sleep habits – You can try using a nasal rinse to keep snoring at bay. Salt washes help open the nasal passages. You can use a nasal decongestant to clean and rinse the nose.
Changing your sleep position also helps get rid of snoring. If you sleep on your back or stomach, change that position to sleeping on one side. After a few days of sleeping on one side, you will not find it difficult to maintain this position as it will become your habit.
If you are still facing issues, consider speaking to your doctor. They may suggest some best snoring devices to counter the problem of snoring. Few anti-snoring devices are nasal clips, nose clips, dilators, etc. And many people find these devices extremely useful to stop snoring and therefore sleep peacefully.
Lifestyle changes – If the person who snores is obese or overweight, then this might be the cause of their snoring. Why? Excess weight adds more tissue around the neck, thereby restricting the airways. So, you might end up snoring loudly and persistently.
Consider losing weight in this case. Introduce some lifestyle changes. You can opt for a balanced diet, including daily physical exercise also. Avoid alcohol as much as possible. Do not eat heavy dinner just before sleeping as it can become the cause of restless sleep. As per National Sleep Foundation, tranquilizers and sleeping pills also contribute to snoring problems. If you are suffering from insomnia or finding it hard to sleep, consult your doctor to use alternative methods rather than sleeping pills.
- Some throat exercises also offer relief from snoring. Start doing 1-2 sets of throat exercises daily, and then you can increase the number of sets with time. Few examples of exercises include:
- Repeat each vowel of the English alphabet loudly for 3-4 minutes. You can do this several times a day.
- Move the jaw to your right side by opening the mouth and holding it for 30 seconds. Now repeat the same on the left side.
To sum it up
It is quite common in adults to snore. But the severity of snoring varies from person to person. If you snore once in a while, it may not be an issue.
But if you snore frequently and loudly, you might need to take some steps. The problem of snoring can become the cause of your laziness during the day. Following the above-mentioned points can help you beat the problem of snoring.
So, get your sleep under control by saying goodbye to snoring.