The age old question, and one that people frantically type in to Google search- ‘how to stop snoring‘- at 4 am whilst their partner is snoring the house down beside them, completely oblivious in the land of slumber.
The odds are if you’re reading this you’re either: a) awake from your partner snoring & looking for a way to stop it without doing time, or a lengthy bout of community service; or, b) you are the snorer and your partner is threatening take matters in to their own hands unless you find a solution to stop.
What Causes Snoring?
When we’re asleep the muscles in our neck relax and sometimes they relax so much that airway of our nose & throat partially closes and becomes too narrow for enough air to travel through our lungs. This narrowing of the airway causes the throat to vibrate, resulting in the sound of snoring.
Sounds simple, right? Not quite, we’re afraid. There are a number of reasons why our airways close, causing the vibration resulting in snoring, such as: alcohol consumption, exhaustion, cold/flu/allergies resulting in a blocked nose and smoking, which is one of the main factors.
How To Stop Snoring?
- Open the nasal airways and keep them open, this can be done easily by using a nasal dilator, nasal dilators keep nasal passages open, allowing air to move more freely.
- By keeping your nasal passages clear and open, it will also reduce your likelihood of mouth breathing, which can increase the noise level of snoring.
- Keep your nasal passages clear. If you have nasal congestion or allergies, it can contribute to snoring. Use oral strips, saline sprays, or try nasal sprays to keep your nasal passages clear.
- Don’t smoke at least 2 hours before bed. Smoking close to sleep can double your chance of snoring as tobacco inflames the lining of your nose and throat.
- Try to sleep on your side rather than your back – easier said than done, we know! At least begin sleeping on your side, and it may become a habit!
- Maintain a healthy lifestyle and diet, being overweight can increase your chances of snoring as fatty tissues around the neck can squeeze airways and prevent air flowing freely.
- Avoid alcohol before bed. Alcohol relaxes the muscles in our throat, which could encourage the back of the throat to collapse as you breathe, resulting in snoring.
- Elevate your head with a pillow or by raising the head of your bed by a few inches can help keep your airways open.
- Establish a regular sleep routine that ensures you get enough quality sleep each night. Stick to a consistent sleep schedule and create a relaxing bedtime routine to improve the overall quality of your sleep.
- Use a humidifier; dry air can irritate your throat and nasal passages, leading to snoring. Using a humidifier in your bedroom can help add moisture to the air and alleviate snoring.
What causes snoring in females?
Snoring in females can be caused by various factors, similar to those in males. However hormonal changes that women experience during pregnancy or menopause or those suffering from polycystic ovary syndrome (PCOS) can increase the likelihood of snoring in some women.
What is the main cause of snoring?
Snoring happens when air passes through relaxed tissues, like the tongue, soft palate, and airway, while you are breathing. The slackened tissues restrict the airflow, leading to vibrations in those tissues.
Is it normal to snore every night?
Studies show that 45% of grown-ups experience occasional snoring, while around 25% snore on a regular basis, which can disrupt the sleep of their bed partner and possibly their own as well. Snoring tendencies are more common among individuals who are overweight, middle-aged or older men, or postmenopausal women. It appears that these nocturnal sounds tend to worsen as one gets older.
Why is my snoring getting worse?
As we age, our muscle tone reduces, which includes the muscles in the upper airway. The soft palate located at the rear of the roof of your mouth becomes more prone to vibrating. This vibration, along with the movement of other tissues such as the uvula, is what produces the sound known as snoring. So as this muscle reduces as we age, the louder our snoring becomes.
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