Almost everyone snorts from time to time, and there’s usually no reason to worry. But if you snore regularly at night, the quality of your sleep will decrease and you will feel tired during the day, without energy, sensitive and moody and be dangerous to your health. If your snoring leads to insomnia in your spouse, there may be serious problems in your relationship. Fortunately, sleeping in a separate room is not the only solution to treat snoring! Many useful solutions can help both you and your spouse to have a good night’s sleep and not have problems in your relationship.
What is snoring?
Snoring occurs when you can’t pass air freely through your nose and throat during sleep, which causes the tissues around these organs to vibrate and producing snoring sound. Those who snore usually have extra tissue in their nose and throat or the tissue in these areas is “floppy”, Which causes it to vibrate. The position of your tongue can also prevent you from breathing easily. Fortunately, there are many ways you can stop your snoring. Just be patient, examine the cause carefully and try a variety of treatments.
What causes snoring?
Have you ever sneezed one day for an allergy and another day for a cold? Snoring is created in the same way; In other words, the reason for all snoring is not the same and there are different reasons. Whenever you can find out the exact cause of your snoring, you can find the right solution and sleep more easily and deeply.
Common causes of snoring
Age. When you reach middle age, your throat becomes narrower and your muscle’s elasticity decreases. Although you can’t stop your aging, making lifestyle changes, changing your bedtime, and doing throat exercises can help you prevent your snoring.
Being overweight or out of shape. Fatty tissue and muscle inflexibility cause snoring. Even if you’re not overweight at all, but you have fat around your neck or throat, it can lead to snoring. Sometimes exercising and losing weight can be all you need to do to get rid of snoring.
Physical structure. Men have narrower airways than women and are therefore more prone to snoring. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Although you can’t interfere with your body structure and genetics, you can control your snoring by changing your lifestyle and changing your bedtime and doing the right exercises.
Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult, and there is a vacuum in the throat that causes snoring.
Alcohol, smoking, and medications. Drinking alcohol, smoking, and certain medications, such as sedatives such as Ativan and 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.
Diagnosing the cause of snoring will help you find the right treatment
Checking and examining snoring patterns usually help you find the reasons for what is exacerbating it and how it can be stopped. To identify your main snoring model, it’s a good idea to keep notes of what you’re doing each night. Your spouse can also help you with this. If you sleeping alone, you can use a camera to record your snoring.
How you snore determines why you snore
- If you snore with the close mouth, it may indicate a problem with your tongue.
- If you snore with open mouth, it may be related to the tissues of your throat.
- If you only snore when you lie on your back, your snoring is probably mild and you can get rid of it by changing your sleep pattern and lifestyle.
- If you snore in any situation, then the reason for your snoring is more serious and needs wider treatment.
Solutions for the treatment of snoring
Today, many strange tools for treating snoring in the market are available to everyone and their number is increasing every day, That’s why finding the right solution seems to be a daunting task. Unfortunately, many of these devices are not backed up by research, or they work by simply keeping you awake at night. But some techniques and solutions have been scientifically proven that can help get rid of your snoring. Not all treatments are suitable for everyone, so you may need to be patient in this way, change your lifestyle, and be able to try different ways.
Bedtime remedies to help you stop snoring
Change your sleeping position. If you raise your head a few centimeters, your breathing will be easier and your tongue and jaw will move more easily. There are pillows that prevent your neck muscles from rippling and prevent snoring.
Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Try an anti-snoring mouth appliance. These tools, which look like a sports mouthguard, help keep your airways open by pushing your jaw and tongue forward during sleep. Toothpicks made by your dentist may be expensive for you, there are also cheaper kits on the market that are available to you.
Cleansing the nasal passages. If your nose is stuffy, rinse your sinuses with saline before going to bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate the nasal and pharyngeal membranes, so if your problem is inflammation of the nasal tissues, a humidifier can be helpful.
Lifestyle changes to help you stop snoring
- Lose weight. Losing even a very small amount of weight can reduce fatty tissue in the back of the throat and make snoring less or even stop.
- Quit Smoking. If you’re a smoker, you’re more likely to snore. Cigarettes irritate the nasal and pharyngeal membranes, and this inflammation and swelling can block the airways and cause snoring. Although talking about quitting smoking is easier than quitting smoking, it is an immediate cure for snoring.
- Avoid alcohol, sleeping pills, and sedatives. Alcohol and sleeping pills and sedatives loosen the muscles of the throat and interfere with breathing. Talk to your doctor about any medications you are taking, as some of these medications can make sleep very deep and make snoring worse. Beware of what you eat before bed; research has shown that eating heavy meals or eating certain foods, such as dairy products or soy milk, can make snoring worse just before bedtime.
- Exercise. In general, exercising can reduce snoring, even if it doesn’t cause weight loss. Because when you strengthen the various muscles of your body, such as the arms, legs, and abdomen, you also lead to the strengthening and flexibility of your throat muscles, As a result, your snoring will decrease. There are also special exercises that you can do to strengthen your throat muscles.
Six anti-snoring throat exercises
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help.
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backward for three minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
- With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
- For more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.