Snoring is one of the many irritating things that everyone hates. Have you ever been told that you were snoring at your sleep? Or, you may have been sleeping beside someone who snores? Snoring is truly disturbing and can agitate all others who are trying to sleep. This is why it is important for all of us to know how to stop snoring. This will, in turn, ensure a relaxing sleep for everyone.
What causes snoring?
Snoring can be caused by a number of factors. Our age, weight, food habits, sleeping posture and health can play a significant role in deciding if we’ll be snoring or not. Let’s now discuss the factors responsible for snoring.
Your sleeping posture can have a significant impact on your snoring. If you are used to sleeping on your back (supine posture), you’ll have a higher likelihood of snoring. Why? Let’s explain!
When we’re sleeping in the supine posture, the uvula tissue situated at the back of our throat readily falls back. This causes a partial (or complete) blockage of the air passages. This narrows down the passage, making it difficult for the air to pass. This is why the air resonates within the air passages and this creates the snoring.
As the average human body grows and ages, the muscles will slowly relax and lose their tone. For the elderly people during sleep, their body requires more energy to keep the throat and tongue muscles from relaxing and falling back. Through time, the muscles may relax, causing a partial blockage of the air passages. This, again, causes snoring.
Just like age and sleeping posture, weight can have a significant impact on your snoring. If you’re obese and have a lot of fat build up, it will be tough for your body to keep up the uvula muscles during your sleep. This will lead to the constriction of the air passages, thus leading to snores.
Alcohol, smoking and medications
Excessive alcohol consumption, smoking and some medications can cause the muscles to relax during your sleep. This will allow the uvula tissues to relax, which causes snoring.
Smoking, on the other hand, may irritate and cause the inflammation of the nasal passages and throat muscles. This will further restrict the airflow.
Nasal and sinus problems
During winter, a blocked nose is a common type of disease that affects millions of people worldwide. This constricts the air passages to restrict airflow. Seasonal allergies like these, along with sinus infections can be responsible for the swelling of the nasal passages. This makes breathing quite difficult, resulting in snores.
How to stop snoring?
Until now, we’ve discussed all the possible causes of snoring. This creates the fundamentals if we want to know how to stop snoring. Why?
Let’s get it straight; if you want to stop snoring, you must eliminate all of the problems right from the roots. This is why if you address the root causes of snoring, you’ll be able to effectively reduce (and even stop) snoring! How fantastic, right? Let’s look into some of the ways in which you can stop storing.
How to stop snoring naturally?
Changing your sleep posture
As we’ve previously mentioned, the sleeping posture plays a significant role in determining if we’ll snore or not. Lying on the supine posture will definitely increase the chances of snoring as it relaxes the uvula tissues. This emphasizes the importance of changing your sleeping posture. You can also use a body pillow for a comfortable sleeping experience.
Try to lose weight
Obese people are more likely to snore because of the high-fat content in their blood and tissues. To prevent yourself from snoring, you must try hard to lose weight. This will be effective and will also contribute to the health benefits for you.
Avoid smoking and drinking
Till now, we’ve known how alcohol and drinking can cause the uvula tissues to relax. This is something that you wouldn’t want. Try avoiding smoking and drinking; it will help you get over your habits of snoring.
Try to achieve proper sleeping habits
Your daily lifestyle can also have an impact on your snoring. Tiring yourself out will most often cause the relaxation of uvula tissues, thus contributing to snoring. To prevent this, you must maintain a proper sleeping habit. Try to make a routine, avoid working long hours without sleep and not sleeping till late at night.
If you have nasal or sinus problems, try to treat it as soon as possible. Consult your physician and try to take proper medication.
Avoid improper medication
To cure snoring, you must not take any medicines that are not approved by physicians. Try to avoid muscle relaxers, alcohol and other opiates that may diminish your muscle power.
If you’re very serious about stopping snores, you can try a few other methods which include:
- Practicing breathing techniques before sleeping
- Creating an environment that facilitates sleep
- Try to remove irritants from your room
- Elevate your head to get a comfortable sleeping position
- Keep yourself hydrated
Using Specific Devices
You can use some gadgets and specific devices to deal with your snoring habit.
Using anti-snore devices
Anti-snore devices are excellent snoring solutions for all types of people. They help alleviate the air passageways, reducing the snoring. These are simple, yet effective solutions which don’t require any surgery. This has made the anti-snore devices a popular tool for people who don’t know how to stop snoring.
All of the anti-snore devices are made specifically to suit various different groups of people and their choices. However, all of them shares some common features between them that aids in reducing snoring. These are:
- Ability to breathe through the mouth
- Alleviating the nasal/mouth passages
- Fits with almost all mouth sizes
- Ensures smooth airflow through the air passages
Snoring can be quite irritating. It not only disturbs the people sleeping beside you, but also will affect your sleep. This is why you should know how to stop snoring. Before knowing how to stop snoring, you must at first address why you’re snoring. Your sleeping posture, age, weight, Alcohol, smoking, medications, nasal and sinus problems can be a significant determinant of snoring. To stop snoring, you must at first fix these problems.
To fix them, you should change your sleeping posture, avoid alcohol or smoking, try to lose weight, achieve proper sleeping habits and take proper medication for your nasal and sinus problem. Other than these, you can use anti-snore devices to stop snoring.
It’s always recommended that you give proper attention to snoring. Although it might seem very natural, snoring often indicates a bigger problem – sleep apnea. This is why it is very important for you to know how to stop snoring; and if you fail, always consult a physician!
We hope that this article was helpful. We’re open to all kinds of thoughts and suggestions, so don’t hesitate to ask us about anything that wasn’t covered in this article!