Sometime it becomes harder to move air freely through your nose and throat during sleep that causes the nearby tissues to vibrate. Such vibration creates sounds which is called snoring. The narrower air routes creates greater vibration and louder sounds. People who snore often has limp tissues that vibrate easily when air move through it.
Snoring is a common problem in both genders and people of all ages and almost 40% of the world population snore while sleeping. Snoring becomes the cause of concern when it makes your sleep or your partner’s sleep disturbed. Sometimes it leads to the separation of bed from your partner.
Sometime snoring may be the symptom of serious medical condition like obstructive sleep apnea. In obstructive sleep apnea sometime the snorer stops breathing for several seconds to two minutes. All this sometime leads to decreased supply of oxygen to your head and other organs and make you feel headache and exhaustion the next day. So it causes the day dysfunction and heart diseases.
People who are at more risk are often male and overweight individuals. So keep doing exercise regularly, so that you can easily overcome the problem.
See your doctor if you experience any of the following signs:
- High blood pressure
- Sore throat
- Chest pain at night
- Noise during sleep
- Excessive daytime sleepiness
- Difficulty concentrating
- Restless sleep
- Morning headache
WHY WE SNORE? REASONS
There are so many reasons for snoring. When we see them seriously we will be able to find some easy solutions that will help you to sleep well—because sleep is precious.
When you snooze off and advance from a light sleep to a deeper sleep, the muscles in the top of your mouth (delicate palate), tongue and throat relax. The tissues in your throat can unwind enough that they halfway block your air route and vibrate.
More consumption of alcohol before bedtime leads to more snoring during sleeping because alcohol makes the muscles of throat more relax.
Sleeping on the back causes snoring to occurs more often because there is an effect of gravity on throat that in turn narrows the airways. Changing your sleep position can offer assistance.
NASAL AND SINUS PROBLEM
Jammed airways or an airless nose make breath problematic and create a space in the throat, prompting you to snore.
Not getting enough sleep may prompt you to snore while sleeping.
When you have extra fat and having loose muscles then it will lead to more snoring. Moreover when you have extra fat around your nick or throat also leads to snoring. Exercising can help in this scenario.
The people of middle and higher ages face the problem more than younger. This is because throat becomes narrower and muscles tenor in throat becomes less.
Males have narrower airways than females so men are more likely to snore than women.
Kids who have enlarged tonsils often snore in their sleeping. Some diseases that constrict bronchial airways like asthma and leads to obstruction and snoring.
Smoking also makes the problem worse.
Changing in lifestyle like starting exercise, changing bedtime routine etc can help reduce snoring.
THERE ARE SOME TACTICS THAT YOU CAN DO YOURSELF TO REDUCE SNORING:
We all know that quitting smoking is difficult but far from impossible. So it is advised to quit smoking now. Smoking causes the irritation of nose throat membranes and causes the airways to block and lead to snoring.
If you have weight more than normal then losing weight by some or other way can reduce fatty tissues around the nick and throat which prompt little or no snoring.
Because alcohol leads to relaxation of muscles in the throat and intervene with breathing. Discuss with your doctor regarding any medications you are taking because sometime medicines also have hands in creating the problem of snoring.
Benefits of exercise cannot be denied. Exercise helps you lose fats around your nick and throat that leads to less snoring or no snoring.
ESTABLISH REGULAR SLEEP PATTERN
You make and establish a good sleep pattern and stick to it. It will help you in getting rid of snoring. Try to sleep for sufficient time.
KEEP YOUR NASAL NASAL PASSAGE OPEN
Sometime snoring occurs due to blocked nasal passage. If it is the case the opening of nasal passage may help you in reducing or no snoring. It is very much clear if the nasal passage is blocked then the fast moving air is more likely to produce sounds—snoring occurs.
You should go to shower before going bed because rinsing your nose during showering may help you in opening the nasal passage that reduce the problem.
CHANGE YOUR SLEEP POSITION
Do not lie on back while you sleep because it exerts more pressure on your throat causing vibrating sounds. So if you feel that you snore during sleeping then changing the position to any side can help you reducing snoring.
CHANGE YOUR PILLOW
Sometime you will need to change the pillow to stop snoring.
Dehydration leads to stickier secretions in your nose that causes more vibrations. So stay hydrated will help you little or no snoring at all.
If you have allergies then try to eliminate allergens from you bedroom. You may eliminate pet from your bedroom. You can also wash your bed linen with hot water once a month to ensure the eradication of dust mites.
IS SNORING CONTAGIOUS?
Snoring is not contagious but the non-snoring bed partner cannot sleep well due to sound created by problematic partner that sometime lead to the same problem of snoring.