How to Stop Snoring – Don’t let snoring destroy your relationship or prevent you from getting a decent night’s rest. Learn what causes snoring, how to stop it, and how you—and your partner—can have a better night’s sleep.
In bed, a young woman becomes upset by her husband’s snoring.
What exactly is snoring?
Almost everyone snores now and then, and it’s usually nothing to be concerned about. When you can’t move air freely via your nose and throat while sleeping, you snore. This causes the surrounding tissues to vibrate, resulting in the snoring sound. Snorers frequently have excess throat and nasal tissue, or “floppy” tissue, which is more likely to vibrate. Smooth breathing can also be hampered by the position of your tongue.
Snoring during the night can degrade the quality of your sleep, resulting in daytime weariness, irritability, and an increase in health issues. Snoring can also cause severe relationship issues if it keeps your partner awake. Sleeping in different rooms isn’t the only way to stop snoring, thankfully. There are a variety of practical remedies that can help you and your partner sleep better at night and overcome the relationship issues that snoring causes.
Snoring is caused by a variety of factors.
Because people snore for a variety of reasons, it’s crucial to figure out what’s causing yours. You can find the correct remedies for a quieter, deeper sleep for both you and your partner once you understand why you snore.
The following are some of the most common reasons for snoring:
Age. Your neck narrows as you become older, and the muscle tone in your throat declines. While you can’t stop yourself from getting older, you can prevent snoring with lifestyle modifications, new bedtime rituals, and throat exercises.
Obesity or being out of shape. Snoring is caused by fatty tissue and inadequate muscular tone. Even if you’re not overweight in general, snoring can be caused by excess weight around your neck or throat. Exercising and decreasing weight may be all that is required to stop snoring.
The way you’ve constructed. Men’s air tubes are narrower than women’s, making them more prone to snoring. Physical characteristics that contribute to snoring, such as a small throat, a cleft palate, swollen adenoids, and other physical characteristics, are commonly hereditary. You can control your snoring with the correct lifestyle adjustments, nighttime rituals, and throat workouts, even if you have no control over your build or gender.
Problems with the nose and sinuses. Snoring is caused by obstructed airways or a stuffy nose, which makes inhalation difficult and creates a vacuum in the throat.
Medications, alcohol, and smoking Alcohol, smoking, and some drugs, such as tranquilizers such as lorazepam (Ativan) and diazepam (Valium), can cause muscle relaxation, which leads to greater snoring.
Sleeping position When you sleep flat on your back, the flesh in your throat relaxes, blocking your airway. Changing your sleeping position may be beneficial.
More serious causes are been ruled out.
Snoring could be a sign of sleep apnea, a serious sleep disease in which your breathing is repeatedly stopped. Normal snoring has less of an impact on the quality of your sleep than sleep apnea, so if you’re feeling tired and sleepy during the day, it could be a sign of sleep apnea or another sleep-related breathing condition. If you or your sleeping companion have noticed any of the following red flags, contact your doctor:
How to Stop Snoring
You snore loudly and heavily during the day and feel exhausted.
During sleep, you may stop breathing, gasp, or choke.
You doze off in unexpected places, such as during a discussion or a meal.
The link between the cause and the remedy for snoring
Monitoring your snoring for trends can frequently help you figure out why you snore, what causes it to get worse, and how to stop it. Keeping a sleep diary might help you spot crucial patterns (or use a sleep tracking app). If you have a sleeping partner, they can assist you in filling in the blanks. Set up a camera to capture yourself at night if you sleep alone.
Stop snoring with these self-help strategies.
There are so many strange anti-snoring devices on the market now, and more are being added all the time, that selecting the proper one for your snoring can seem impossible. Unfortunately, many of these devices lack scientific backing or just function by keeping you awake at night. There are, however, several tried-and-true methods for reducing snoring. Because not every option is perfect for everyone, putting an end to your snoring may need patience, lifestyle adjustments, and a willingness to try new things.
Stop snoring at night with these home cures.
Sleep in a different position. Elevating your head four inches can help you breathe easier and bring your tongue and jaw forward. Snoring can be prevented by using specially constructed pillows that ensure your neck muscles are not pinched.
Instead of sleeping on your back, try sleeping on your side. Glue a tennis ball to the back of a pajama top or a T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). The discomfort of the tennis ball will cause you to flip back onto your side if you roll over onto your back. Alternatively, place a tennis ball-filled cushion behind your back. After a while, sleeping on your side will become second nature, and the tennis balls will be unnecessary.
Consider using a snoring mouthpiece. During sleep, these devices, which resemble a mouth guard, help expand your airway by moving your lower jaw and/or tongue forward. While a custom-made appliance from a dentist can be costly, do-it-yourself kits are also available.
Clear nasal passageways. Rinse your sinuses with saline before going to bed if you have a stuffy nose. You can also breathe more easily while sleeping by using a neti pot, nasal decongestant, or nasal strips. Reduce dust mites and pet dander in your bedroom if you have allergies, or take allergy medicine.
Keep the air in your bedroom wet. Dry air can irritate nasal and throat membranes, so if you have swollen nasal tissues, a humidifier may help.
Changes in your lifestyle to help you quit snoring
Reduce your weight. Snoring can be reduced or even eliminated by losing even a small amount of weight in the back of the throat.
Stop smoking. If you smoke, you’re more likely to snore. Smoking irritates the membranes of the nose and throat, causing airway blockage and snoring. While quitting is easier said than done, it can provide immediate relief from snoring.
Because alcohol, sleeping medications, and sedatives relax the muscles in the throat and interfere with breathing, they should be avoided. Also, discuss any prescription medications you’re taking with your doctor, as some of them encourage a deeper degree of sleep, which might exacerbate snoring.
Before going to bed, watch what you consume. Snoring can be exacerbated by eating large meals or consuming particular foods like dairy or soymilk just before night, according to research.
Even if it doesn’t result in weight loss, exercise can help you stop snoring. That’s because strengthening various muscles in your body, such as your arms, legs, and abs, causes the muscles in your neck to tone, which can lead to reduced snoring. You can also strengthen the muscles in your throat by doing particular exercises.
Six throat exercises to help you stop snoring
Studies demonstrate that strengthening the upper respiratory tract muscles by uttering certain vowel sounds and curling the tongue in specific ways reduces snoring. The exercises below can help:
Several times a day, say each vowel (a-e-i-o-u) out loud for three minutes.
Placing the tip of your tongue beneath your top front teeth is a good way to start. Three minutes a day, slide your tongue backward.
Purse your lips and close your mouth. Hold the position for 30 seconds.
Move your jaw to the right with your mouth open and hold for 30 seconds. Rep on the other side.
Contract the muscle at the back of your throat repeatedly for 30 seconds with your mouth open. Tip: Watch the uvula (“the dangling ball”) move up and down in the mirror.
Spend some time singing for a more enjoyable workout. Singing can improve throat and soft palate muscular control, minimizing snoring caused by slack muscles.
Snore therapy is a medical procedure that is used to alleviate snoring.
Don’t lose up hope if you’ve tried self-help snoring treatments and failed. Medical alternatives exist that could make a significant effect. New advancements in snoring treatment are constantly being made, and gadgets are becoming more effective and pleasant.
Consult your health care provider or an otolaryngologist (ear, nose, and throat doctor or ENT). Even if they previously recommended something uncomfortable or didn’t work, it doesn’t mean it would work today.
Medications that can help you stop snoring
Your doctor might suggest a medical device or surgical procedure like:
Positive Airway Pressure (CPAP) (CPAP). A machine at your bedside blows pressurized air into a mask that you wear over your nose or face to keep your airway open while you sleep.
A laser is used to shorten the uvula (the hanging soft tissue at the back of the throat) and make small cuts in the soft palate on either side during laser-assisted uvulopalatoplasty (LAUP). The surrounding tissues stiffen as the cuts heal, preventing the vibrations that cause snoring.
Palatal implants, also known as the Pillar procedure, are small plastic implants that are inserted into the soft palate to help prevent the collapse of the soft palate, which can cause snoring.
Somnoplasty removes tissues of the uvula and soft palate that vibrate during snoring using modest amounts of radiofrequency heat. The treatment takes roughly 30 minutes and is conducted under a local anesthetic.
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