Snoring results from restricted air movement through the throat and nose during sleep. As the air forces its way through the nose and throat, it causes surrounding tissues to vibrate and produce the snoring sound. Snoring is common among people with a lot of nasal and throat tissue that can easily vibrate even with the least disturbance. Snoring is a major cause of discomfort for people sharing a bed or a room with a person with snoring habits.
However, there are remedies to snoring. Although it cannot be corrected overnight, a continuous exercise and observation of some practices can help put a stop to snoring. In some cases, stop snoring solutions may come as a result of teamwork between partners. So, what are some of the solution to stop snoring?
Change Your Sleeping Position
Sleeping on the back causes the tongue and the soft palate to fall to the back of the throat. This limits the airspace for passage of air and causes vibration during sleep. To stop this, it is recommended to sleep on your side. Additionally, using a pillow to elevate your head a little bit may help the jaw and the tongue move forward. Some pillows have been designed to specifically prevent the neck muscles from crimping and hence preventing snoring. Placing tennis balls at the back of your pajamas can also help you to avoid sleeping on your back. Every time you attempt to sleep on your back, the balls will cause discomfort and makes you turn back to the side. This can be applied for some time, after which, sleeping on your side becomes a habit.
Related: Harmful Effects of Staying Up Late
Use Anti-Snoring Mouth Devices
Anti-snoring mouth devices look like the mouth guards used by athletes and they help to open airways by moving the lower jaw and the tongue forward when you sleep. These devices are designed by dentists and come in different sizes.
Clear the Nasal Airways
Snoring comes as result of blocked and narrowed air passages. Having a clogged nose reduces the space for smooth air movement. This is similar to water moving through a water pipe. The narrower the pipe, the higher the pressure of the water. A narrow or clogged nose increases the air pressure that causes snoring.
In case you have a stuffy nose, it is advisable to rinse your mouth with saline before going to bed. Alternatively, you can also use a nasal decongestant, a Neti Pot, or nasal strips. This helps to smooth air movement and silent your breathing. In case you have allergies, reduce pet dander and dust mites or seek medication for your allergy. Additionally, taking a hot shower moments before you go to bed can help unclog nasal passages.
This may be helpful to some people but not all since even thin people snore. But for those people who’ve gained weight and suddenly started snoring, working on weight reduction could help. Gaining weight, especially around the neck, narrows the throat diameter and increases the chances of collapsing during sleep which in turn trigger snoring.
Avoid Alcohol around Bedtime
Sedatives and alcohol are known to reduce the muscle tone for the muscles at the back of the throat. This increases the chance of snoring. It is advisable to avoid alcohol four to five hours before sleeping. In line with this, it is also advisable to stop smoking. Smoking causes irritation of the nose and throat membranes which in turn block the air passages and trigger snoring.
Observe Good Sleeping Habits
Poor sleeping habits, also called sleep hygiene, can have similar effects like alcohol. Staying up late or working for many hours without sleep makes one over-tired by the time they go to sleep. When you are exhausted, you sleep deeper, making the muscles floppier thereby triggering snoring.
Dehydration makes nose secretions and the soft palate stickier. This leads to snoring. Having enough water in the body makes these secretions less viscous and more fluid which helps clear the nasal passages.
In conclusion, there is no single solution to stop snoring. Trying a variety of these lifestyle changes can help stop snoring. Additionally, results may not happen in one night but if you embraces these practices, then your snoring will stop as your body adjusts.