While many depict snoring in a comedic way, it is a serious problem that might point to serious issues such as sleep apnoea.
About 80 million Americans suffer from snoring, 41% women who say they need a good night's sleep instead have it interrupted by a snoring partner.
When a person snores, it makes sleeping difficult, disturbs your partner, people sharing a room, and even neighbours. Snoring over 40dB is enough to wake up some one from their sleep.
Why do you snore?
Snoring results from relaxation of soft plate muscles at the mouth roof, throat, and tongue. The relaxation, partially blocks airways and cause vibrations as air pushes through.
Though the problem is caused by a number of factors such as :
- Throat weakness, causing the throat to close during sleep
- Relaxants such as alcohol or other drugs relaxing throat muscles
- Obstruction in the nasal passageway.
- Sleep position: sleeping on one's back, which may result in the tongue dropping to the back of the mouth
- Snoring may also be associated with obstructive sleep apnea
The following are 12 tips to stop snoring when you sleep.
1. Freshen the humidifier
If the air getting into your system is very dry, there is higher risk of snoring more and even advancing to dangerous levels of sleep apnoea. You can try adding some oils to the house humidifier or vaporizer.
Some like the peppermint are known to help clear airways and sinuses when sleeping. The best time to do this is about 30 minutes before going to sleep. Consider starting with just a few drops of peppermint or eucalyptus and increase if you need more effect.
2. Adjust your pillows
Bending the neck too much can cause the muscles of the throat and tongue to bend or get constrained resulting to snoring. Many are the people who snore because the neck is too pressed or raised very high.
Therefore, try elevating the head a little with a pillow so that it takes a natural position that makes breathing easier. For people who use multiple pillows or use a very thick type, it is advisable to adjust accordingly to get the right posture.
It should not be too fluffy or too flat. Note that getting the right pillow is not a pick and go affair, you will require time to identify the ideal piece that helps you breathe better.
3. Exercise the tongue and throat
Strengthening throat and tongue lowers chances of limply back and blocking the airways that cause snoring. Notably, people tend to snore more as they age because the muscles become relaxed easily as they loose strength.
To strengthen the muscles, try protruding the lower jaw a little with its teeth showing and then count 1 to 1. Repeat this about 10 times every day. You can also try putting the tongue out in a straight level as much as possible.
Then, move it to the left and right ensuring that it touches the corner of the lips. Make sure to do this about 3 times every day in front of a mirror. Remember that this should be made a routine to enjoy sustained results.
4. Try to establish the cause of snoring
If you figure out the cause of snoring, treating it will be easier and fast than trying remedies in the dark. Review issues in your lifestyle that are making you become overweigh.
May be you are taking a lot alcohol before bedtime. Have you ever thought of checking in to a physician to know the problem? The way you sleep can indicate the cause of the problem. If you snore when sleeping with the mouth shut, it indicates the nasal passages might be having issues.
If you snore when the mouth is wide open, tissues of the throat are likely to be causing the problem. Some people can experience snoring if they sleep on their back only and should consider adopting different positions.
However, if you snore irrespective of the position you take, it might be an indicator of serious sleep apnoea.
5. Try anti-snoring pills when going to sleep
Today, herbal pills can be accessed easily from pharmacies for people to harden their muscles and enjoy sleep free of snoring.
The pills are made using natural enzymes target throat and nasal airways to make air movement smooth and consistent. Though the pills are advertised as perfect remedies, they are still in trials stages but a worthwhile consideration for those who snore a lot.
6. Ensure that your house is perfectly clean
Keeping your house clean and free from dirt and dust is a great method of countering snoring.
Many allergens such as animal dander, dust, pollen, and unseen irritants have been linked to nasal congestion as well as irritation that contribute a lot to snoring.
It is advisable to clean the house regularly and change the air filters. You might also want to test the quality of your indoor air quality and identify existing pollutants.
7. Avoid sedatives and alcohol
Sedatives and alcohol are known to relax muscles and, therefore, rising chances of snoring.
Though alcohol is known to make you fall asleep faster, you will keep waking up many times and snore more all night.
If you must take alcohol, make sure to take it no less than 2 hours before going to sleep.
8. Consider practising pranayama
Pranayama is a relaxation practice that helps people with relaxation and controlling breathing. When you practice pranayama, it is easy to master taking very deep, slow, and hasty breaths so that you can get more from the oxygen in the sleeping room.
Pranayama helps to enhance oxygen and blood delivery to your brain and facilitate circulation in the entire body. It is one of the most recommended method for relieving stress disorders including sleep apnoea. You can check for yoga classes or learn the moves and practice them at home.
9. Cut down heavy weight
If you are over weight, the extra pounds hinged on your body system could be causing snoring or worsening it. The body converts excess sugar into fat and stores it in different places including the neck.
The additional layers contribute to blocking of the airways at night and worsening your situation. To cut on weight, consider adoption of lean meals that are free from fats and sugars. You should also take to regular exercises and change your lifestyle to encourage the body burning the stored fat.
10. Raise the head section of the bed
Consider raining the head of the bed with about 4 inches that can assist keeping the tongue and supporting muscles from falling back and closing the airway. Consider placing about 2 sturdy bocks of wood of 2 inches thick.
11. Consider utilizing a tennis ball
If you sleep on the back, think of sewing a tennis ball in the pyjama to help secure the body in the right position. When you roll, discomfort from the tennis ball will make you roll back to the side sleeping position.
While some people may argue that this might deprive them off sleep, it works well and with time, they will get used to sleeping on the side.
12. Adopt meals that strengthen your muscles and keep the body health
Human body is a complex system that has great capabilities of addressing different issues that affect you. Body muscles, ligaments, and joints are strengthened by taking enough minerals and balanced diet.
The addition of specific foods that contain these nutrients to your diet plan may increase muscle strength for a healthy body, such as : greek yogurt, beans, cottage cheese, chocolate milk, bananas, beets, eggs...
You should particularly ensure that every meal has adequate calcium, magnesium, and phosphorous. These, together with regular exercises will make the throat muscles stronger and reduce excess relaxation that blocks the airways.
Beside, a balanced diet will help to keep the body healthy and facilitate generation of enough hormones that control muscles movements. If you need to take some supplements, make sure to seek assistance of a medical expert.
Because snoring does not have a cure, it is a very tricky condition that requires you to understand it and causative factors. The outlined tips have been proven to help people lessen and even clear the issue in some cases altogether. Notably, there is no one method that you can pick and wait to get results. Pick a number of tips that you find convenient and follow them over time to get results.