What is snoring? | 5 Tips How To Stop
The noise of snoring is produced by vibration of swollen soft tissues in the mouth and in the back of the throat which is a clear indicator that the airway is obstructed. 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 grows 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 can alleviate the problem.
- Keep your head back
Bending your neck can constrict your airflow try removing some pillows, or lie completely flat on the bed. Lose weight, a combination of healthier eating and exercise will help you shed some pounds.
- There’s a connection between weight gain and snoring
The reason- excess weight around the neck and chest puts pressure on the muscles used for breathing. Avoid alcohol & sedatives which make your muscles relax, including your airway. Try cutting off your drinking at least a few hours before sleep.
- Quit smoking
It irritates your airway and causes inflammation. Nasal congestion from allergies or colds makes it harder to breathe, forcing increased suction that also contributes to snoring. Decongestants, allergy medication, and products that open your nasal passages can help you stop snoring.
- Increase humidity
Using a humidifier in the bedroom can help keep your nasal passages clear.
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 loses between 1-3 hours of sleep a night due to restless sleep. The sound of snoring typically measures 60 to 90 decibels. That’s equivalent to a jackhammer breaking up asphalt on the road. The sleep deprivation contributes to irritability, daytime sleepiness, and difficulty with memory and concentration. Snorers and their bed partners are not only at increased risk for poor sleep quality but also lower quality of life and health.
By eliminating snoring and sleep fragmentation, both the snorer and the bed partner benefit tremendously.