Snoring is produced by vibration of swollen soft tissues in one or more airways; the mouth,the back of the throat, and in the nose. At least 45% of adults snore occasionally, and 25% are habitual snorers. Snoring is more frequent in males and those who are overweight and it usually gets worse with age.
5 Tips On How to Stop Snoring
Change sleep positions
Some people have positional snoring. If you’re on your back, gravity makes your tongue and the soft issue at the back of your throat more likely to slide back and block your airway. Sleeping on your side could alleviate the problem. Most snorers, snore no matter what position they are in. You can try wearing a snoring belt .
Keep yourself elevated
Sometimes, sleeping at a slight incline will make snoring better. Prop yourself up on a couple of pillows with synthetic fillings if you have allergies or try a wedge pillow. You can also invest in an adjustable bed.
There’s a connection between weight gain and snoring
This is one of the most common causes of snoring. The more you weigh the more likely you are to snore. The reason; excess weight around the neck and chest puts pressure on the muscles used for breathing. Even losing just a couple of pounds, can have an impact on how often and how loudly you snore.
Quit smoking, drinking, and taking sedatives before bed.
Smoking irritates your airway and causes inflammation. Avoid alcohol & sedatives which make your muscles relax, especially in your airways. Try cutting off your drinking at least a few hours before sleep. You will also be less likely to fall asleep in front of the TV.
Using a humidifier in the bedroom can help keep your nasal passages clear. If your bedroom's air is dry, it can contribute to, or cause, snoring. Dry air makes your throat and nasal membranes dry too, besides causing congestion. It leads to restricted air flow which in turn causes your throat tissues to vibrate which actually creates the noise of snoring.
Snoring isn’t just a nuisance; it can have a tremendous impact on your sleep, your ability to function while awake, and your relationship. Snoring can have a wide range of implications. The non-snoring spouse can lose between 1-3 hours of sleep a night due to restless sleep.
Snorers and their bed partners are not only at increased risk for poor sleep quality but also lower quality of life and health. The sound of snoring typically measures 60 to 90 decibels. That’s equivalent to a jackhammer breaking up asphalt on the road. Sleep deprivation contributes to irritability, daytime sleepiness, and difficulty with memory and concentration. By eliminating snoring and sleep fragmentation, both the snorer and the bed partner benefit tremendously.