Understanding snoring: causes and remedies you can do now
Do people dread sleeping in the same room as you because of your snoring habit? Does your partner complain about the noise you make while you sleep? Or do you wake yourself up in the middle of the night? Snoring affects 57% of men and 40% of women in the United States. These figures show that snoring is common, although its severity and health consequences differ. Snoring happens mostly when breathing is blocked during sleep, some people are natural-born snorers, and some snore because of lifestyle habits.
Why you snore:
Use of sedative medications
Ways to stop snoring
Quit Alcohol and Sedatives. Alcohol and sedatives lower the resting tone of the muscles in the back of your throat, increasing your chances of snoring. Avoid consuming alcohol for at least 3 hours before going to bed.
Change Your Sleep Posture. The base of your tongue and soft palate compress against the rear wall of your throat when you sleep on your back, generating a vibrating sound. Try sleeping on your side to stop or lessen your snoring by allowing air to circulate freely.
Get enough sleep. Make sure you get the recommended 7-9hrs of sleep each night. Sleep deprivation may cause the muscles in your throat to relax, making you more vulnerable to airway obstruction.
Lose weight. The safest and healthiest way to get rid of snoring. Fat tissue can encircle and constrict the airway in an obese individual, impeding airflow and causing snoring.
Do some throat exercises. Some people may benefit from throat exercises to strengthen their muscles and prevent them from collapsing during sleep. Try Repeating each vowel (“a, e, i, o, u”) out loud several times a day for 3 minutes.
Open Nasal Passages. The fast-moving air is more likely to cause snoring if your nose is congested due to cold or other blockages. Before going to bed, take a hot shower to assist open your nasal passages.
Stay Well Hydrated. When you're dehydrated, the secretions in your nose and soft palate grow stickier so make sure to drink plenty of fluids throughout the day.
Though considered relatively normal, snoring can be a cause of more serious health issues. Listed were just a few home remedies that are proven to work for some, but not everyone. For more extreme cases, we suggest visiting your doctors for proper diagnosis and treatments.