Have you ever spent your whole night awake because of how much the person sleeping next to you was snoring? You are not the only one to experience that.
Snoring is a condition that can happen to anyone, especially to men and people who are overweight. It is also a condition that tends to get disregarded, until it becomes unbearable for the people who have to deal with their partner or relative’s constant night noise. If you want to learn how to treat snoring to get a better sleep, you have to first know what snoring is, what causes it, and what are its remedies.
What is snoring?
Snoring is a condition in which the air flowing through the airway meets a certain resistance. It becomes thus turbulent, which provokes the vibrations known as snoring.
Here are some interesting facts about snoring:
- Snoring is common but abnormal.
- Snoring is hereditary.
- Snoring increases the chances of stroke and heart attack.
- Snoring can be treated through surgery.
- The more people age and the more they tend to snore.
What are its causes?
When the nasal airways are obstructed, usually because of allergies caused by climate change or when they catch a cold, snoring occurs. It’s because that makes breathing much more difficult, hence the vibrations.
When the muscles of the throat and the tongue are too relaxed, they end up blocking the way for the air to circulate properly. Aging and alcohol consumption are two out of the many causes of muscles’ relaxation. That’s why aged people and people who consume a lot of alcohol tend to snore.
Another cause of snoring is the shape of one’s palate or one’s uvula (it is the tissue you can see dangling at the back when you open your mouth). When the palate is too soft or when the uvula is too long, the airway becomes obstructed, which leads to snoring.
How can you deal with snoring?
There are many ways to deal with snoring. Here are the most effective ones out of them:
Sleeping on an adjustable bed
Sleeping on an adjustable bed is one of the easiest tricks of stopping snoring. Nowadays, most high-end adjustable beds have a built-in anti-snore button which automatically elevates your head. This elevation helps clear your trachea/airway and stops snoring right away.
Checking your sleeping position
The first way for you to stop snoring would be to check your sleeping position and change it if it is the cause of your snoring. You have to make sure that you are not lying flat on your back as that makes the muscles of your throat relax, which causes vibrations. The more you elevate your head when sleeping, the easier it becomes for you to breathe. In order to do so, you can either put two pillows under your head, or you can also invest in adjustable beds which you will be able to adjust based on the sleeping position that fits you the most. You can learn more about adjustable beds in our articles on this website.
If you don’t want to elevate your head, you can always try to sleep on your side rather than on your back. That will effectively prevent the snoring.
Related Articles: 9 Tips to Stop Snoring
Clearing your nasal passages
Another way for you to avoid snoring would be to rinse your sinuses before going to bed. As we mentioned before, having a stuffy nose obstructs airways, which leads to snoring.
If you have a cold, you can use nasal sprays to help with the rinsing.
Keeping the air in your bedroom moist and humid
Dry air may irritate your nose and throat, which would cause them to swell. In order to avoid that, try using a humidifier in your bedroom to make air moister.
Once again, this tip makes it to yet another list. It is not secret that exercising has the best impact on your health. It actually helps as well to stop snoring.
First of all, exercising helps you lose weight, which is one of the main causes of snoring. When you lose weight, your throat is no longer obstructed, and you can breathe more easily, which effectively reduces snoring.
Not only that, but snoring also helps toning your muscles, and not just your biceps and thighs, but your throat as well. When your throat’s muscles are used to exercise, they become more toned, which makes them less soft and much firmer. That way, they don’t block the way and allow air to flow properly in and out your mouth, which eliminates snoring.
Avoiding alcohol and smoking
Alcohol and smoking have the worst impacts on your throat. They make its muscles wobblier and looser, which blocks the way to air, causing vibrations.
Don’t drink alcohol before bed to keep your throat muscles firm. And try to consult your doctor about your smoking habit so that you can go through a therapy to stop smoking.
If none of the solutions given above help you eliminate snoring, you should consider finding other ways with the help of your doctor. Medication can actually be advised.
As you now know, sleep affects not only how you eat, drink, have sex, and how you perform at work, but also, how you snore 🙂