Almost everyone snores from time to time, but there are cases where this can become a real nuisance. Frequent snoring can really be disturbing for your family members, roommates or loved ones. It affects your quality of sleep, and in the long term can have a negative influence on your health.
Thankfully, there are many ways that snoring can be put under control, or even taken away permanently. But first, you have to know what you are dealing with here.
When and why does snoring happen?
Snoring usually happens when your airways are blocked in your nose or throat. The air can’t move freely enough through your body, and snoring occurs as a mechanism to compensate that lack of air.
As an important first step to getting rid of it, you got to locate the cause and understand why exactly is snoring happening.
Common causes of snoring may be:
- Getting older,
- Getting out of shape and gaining weight,
- Problems with your sinuses and airway system,
- The way your body is built,
- Position you’re sleeping in,
- Bad habits like smoking or alcohol drinking.
Age can be responsible for snoring in many cases. As you’re getting older, airways in your throat get smaller and narrower, and muscles get weaker through time.
Excess weight may contribute to your snoring problem. Even if you don’t seem overweight, the fat tissue around your neck can cause snoring.
Blocked airways, like your nose canals being stuffed, will force you to breathe on your mouth. This will usually cause a vacuum in your throat, which will lead to snoring.
It may sound odd, but the way you’re built can play a crucial role in your snoring problem. In fact, men will tend to have more narrow airways in their throat, and other body attributes that contribute to snoring.
Consuming Alcohol and Cigarettes can greatly affect your condition, in the sense of increased relaxation of your muscles, which will cause more snoring.
Last, and most common cause of snoring, is your sleeping posture. If you snore and have a habit of sleeping flat on your back, this is probably the cause of your problem. Simply put, sleeping in this manner blocks your airways, because your throat tissue gets too relaxed.
Luckily, there are plenty of effective solutions and remedies for this problem, and one of these will surely help to get back your quiet nights and long awaited peace in your household.
How to stop snoring?
You can accomplish putting your snoring problem to rest by:
- Changes to your lifestyle,
- Changes to your bedtime routine,
- Medical devices
Try to change your lifestyle habits for the better. For example, you can try and lose some weight by exercising, which may very well be the root cause of your problem. Quit smoking and drinking if you can. Avoid sedatives and sleeping pills, as they are often responsible for interference in breathing properly. Try to stick to some kind of sleeping pattern; know exactly when your bedtime each night is. Sticking to this kind of sleep schedule can prove to be very effective in stopping snoring.
Change your bedtime routine. By this, we focus on things like keeping the air in your room moisturized. Dry air will affect your breathing and probably cause snoring.
Also, there are some medical devices that may prove helpful. CPAP (Continuous Positive Airway Pressure) device, for example, is a machine that is placed over your mouth and nose while you’re sleeping. It keeps your airways open by blowing additional pressurized air through a special mask.
Try any of these techniques, and at some point you or someone close to you will definitely see the improvements in your sleeping behavior. Get rid of snoring and with it, the tension between you and your family members will also go away.