Everybody loves a good night’s rest but if you are snorer, you know all too well how negatively it can affect the quality of one’s sleep. This leads to a lot of fatigue and causes one to feel sluggish the next day.
Apart from this, snoring can make it a lot harder for other people to fall asleep and can become a significant source of discomfort for them. In fact, a loud snore can wake up even the deepest of sleepers.
If you are someone who snores and wants to learn more about what causes it as well as effective tips for snore prevention, follow this blog till the end.
What is snoring?
Snoring includes the rumbling and wheezing sounds that people make during their sleep when there is a disruption in the airway, preventing the easy flow of air.
People who snore will likely feel restless when sleeping and may also feel that their throat is sore the next day.
If you only snore occasionally, it shouldn’t be a serious concern but heavy and frequent snoring might be a sign of potential health risks such as cardiovascular issues, etc.
The Causes of Snoring
Any obstruction in the airway can cause vibration in the soft tissues including the tonsils, the soft palate, the tongue, etc, which then makes a snorting sound which we call snoring.
If you snore at night, there are some causes for it. We are listing a few of the below:
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Age:
Age can be a major cause for snoring, in fact, the elderly are likelier to have a snoring problem. This is because the older we grow, there is a gradual decrease in our muscle tone, which results in the narrowing of the airways.
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Weight Gain
Weight gain is another reason. People who are overweight may have the issue of snoring because there is more fat build-up in the neck which can interfere with airways and cause breathing problems while sleeping.
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Genetics
Snoring can be genetic as well. Some people have a higher chance of snoring if they have parents who also snore.
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Sleeping On Your Back
Sleeping lying flat on your back may also be the culprit for your snoring. It constricts the airways and makes it hard to breathe resulting in loud snoring.
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Alcohol Consumption
Alcohol works to relax your throat muscles, which can interfere with your airway as well, causing you to snore when sleeping.
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Deviated Septum
A deviated septum is one of the most common causes of heavy snoring. It limits the airflow through the nose, resulting in sleep apnea and snoring.
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Health Issues
One of the main health issues that results in snoring is nasal congestion whether it be because of a viral infection or even an allergy as these can disrupt the air flow through the airway.
Tips to Prevent Snoring
Snoring can disrupt your sleep and cause you to become a light sleeper which will only make you feel drowsy and lethargic the next day. If you snore a lot at night, here are some easy remedies for you to try:
At-home Solutions
Try elevating your head, just by a few inches when you sleep. Furthermore, you can try nasal strips which, while only a temporary fix, can widen the nostril for easy breathing.
You can also make a proper schedule for your sleep and not drink any alcohol close to your sleep time. Also, try to at least get a good 7 hours of sleep every night as it has the potential to drastically improve your energy levels and prevent snoring at night.
Try Snoring Exercises
For those who snore, these exercises might do the trick:
- You can do a tongue stretch by opening your mouth and stretching your tongue out. Keep your tongue stretched out for about 15 seconds. Do this about five times, and each time, try to increase your duration.
- Try out this tongue-sliding exercise in which you place your tongue’s tip on the roof of your mouth, right where your teeth start at the gum. While your tongue is still touching the roof of your mouth, begin to slide it backward. Do this a few times every day.
These exercises will help with better tongue posture and improve the throat muscles to work as a treatment for snoring.
Other Treatments
Making better lifestyle choices might help with this including improving your diet, and making positive changes such as avoiding smoking, alcohol, etc.
Furthermore, you should get proper treatment if you suffer from nasal congestion as it can help with clearing out your airway. Consult your doctor about this.
If nothing works, there are surgical treatments as well. For mild sleep apnea and snoring, the Pillar Procedure is one that can be helpful. In this, tiny implants are positioned in the soft palate to support it and prevent it from vibrating and causing you to snore.
If you struggle with snoring and want to opt for surgery, talk to your doctor and get an examination so they can offer the ideal treatment for your condition.
Frequently Asked Questions (FAQs)
Here is additional information as we answer some frequently asked questions.
Q1. How can I fall asleep when someone is snoring?
If you are trying to sleep near someone who is snoring you can either sleep with earplugs on or even get a white noise machine.
Q2. Can I eat certain foods to help with my snoring?
There indeed are certain foods that can help with snoring. This includes eating fish as they are loaded with Omega-3 fatty acids and offer anti-inflammatory properties to improve one’s breathing.
Q3. How dangerous is snoring?
While some subtle snoring isn’t an issue, however, extreme snoring can be a symptom of sleep apnea, which is a condition where a person’s breathing stops and starts over and over in their sleep.
Q4. Should I be concerned about my snoring?
If you feel that your snoring is affecting your life and want to make sure it is not a sign of a much more serious health issue, you should certainly consult your doctor.
