Snoring Causes and Remedies: How to Stop Snoring?
Snoring every now and again because you are too tired or have had a few drinks before you went to bed is nothing to worry about. It is in fact normal. However, constantly snoring can easily disrupt yours and your partner’s sleep. Being a snorer is not only a nuisance, but it can also lead to certain health complications, such as high blood pressure. And if your snoring is preventing you from getting a good night’s rest, besides causing problems in your relationship, don’t lose hope just yet! There are ways to improve your situation – from changing your sleeping position to getting a CPAP machine for snoring – there are various remedies for this condition. Here is everything you need to know about what causes snoring and how you can put an end to it.
What Causes Snoring?
There a few different causes of snoring and then there are some factors that increase your risk or worsen the problem. However, it all boils down to this: a narrow and restricted airway. If the soft palate in the back of your throat is thick and low, then the airflow will be obstructed, resulting in vibration.
These are the main causes of snoring:
- Sleep Apnea Sleep Apnea is a medical condition characterized by pauses in breathing when asleep. Apnea is a Greek word which means ‘without breath’.
- Mouth Anatomy Like we mentioned, having a soft palate that is thicker and lower will restrict your breathing. And if the uvula (the dangly tissue in the back of your throat) is longer, then the vibrations will be increased.
- Sleeping on Your Back When you sleep on your back, your tongue falls back and narrows your airway. This is why it is always recommended to sleep on the side if you are a snorer. Or at least try to keep your head raised a bit.
- Alcohol or Sedatives Alcohol and sedatives relax your muscles and thus worsen the problem. It is best to avoid drinking a lot of alcohol before sleeping.
- Nasal Problems If you suffer from allergies or have a deviated nasal septum, you will have trouble breathing through your nose.
- Excess Weight Extra tissue around your airway will obstruct airflow, so it is also recommended to lose weight in order to lower your risk of snoring.
How to Stop Snoring?
While there are certain things that cause snoring that you can’t change, such as genetics or getting older, there are some lifestyle changes, remedies or medical devices which can improve your situation.
- Get a CPAP machine The easiest remedy for this condition is getting an effective CPAP machine for snoring with an air humidifier. A Continuous Positive Airway Pressure (CPAP) machine is a medical device used to treat snoring which works by blowing air into your throat and thus creating pressure which keeps your airway open. The reason why it is better to get a humidifier is that when you are using a CPAP machine for snoring, your mouth gets dry.
- Change Your Sleeping Position You can try sleeping on your side instead of your back. If you toss and turn while you are sleep, get a pillow to elevate your head when you are sleeping on your back.
- Make Sure Your Nose Isn’t Stuffy Try to eliminate all causes of a stuffy nose before going to bed. You can use a saline spray, decongestant or allergy medicine. If you are aware of what causes your allergy, try to remove all triggers.
- Get an Air Humidifier If the air in your room is dry, you will be irritated. A humidifier is an easy solution to this problem.
- Quit Smoking Smoking irritates your airways and causes excess mucus. While it is hard to quit an addiction, you will realize it is worth it once you start getting a good night’s sleep.
- Lose Weight By losing weight you will reduce the excess tissue in your throat, which in turn can decrease snoring.
- Limit Alcohol Consumption It is best to avoid alcohol altogether if you want to wake up refreshed and well-rested.
Why Should You Treat Snoring?
Snoring is not merely a harmless condition or a nuisance to your problem. Continuous snoring may lead to the following complications:
- Daytime Fatigue A person that suffers from sleep apnea constantly wakes up at night because the disorder interrupts their breathing. They wake up shortly due to having difficulties breathing and then fall back asleep. While you may not remember constantly waking up at night, an interrupted sleep interferes with your rest. And if you aren’t sleeping well at night, you will be tired during the day. The harmless side effect to this is napping daily. The more serious side effect is falling asleep while driving.
- Having Trouble Focusing and Concentrating If you are tired and sleepy, you won’t be able to focus and concentrate. Sleep deprivation also makes it more difficult to retain information and learn.
- Higher Blood Pressure People who suffer from sleep apnea are constantly ceasing to breathe when asleep. This means that the oxygen levels in their blood get lower. When this happens, the brain signals the blood vessels to carry more oxygen to the heart. This results in higher blood pressure.