Why We Snore and How to Prevent It

The Basic Guide on how to stop yourself or someone you know from snoring

If you or someone you close to you create a snorting or grunting sound while sleeping, this article will provide you with the information that surrounds this sleep-related noise.

First and foremost, snoring is defined as the obstructed air sound caused by the vibration of respiratory tissues while breathing during sleep. Depending on the circumstances, it can either be soft as a baby’s breath or loud as a running engine. It is said to cause poor sleep, morning fatigue, irritability, health, and relationship problems for both you and the people in your house.

The way we sleep and various air obstructions can cause snoring sounds, often resulting in poor sleep and affecting our health.

Step: 1: Observe How You Snore

Being able to determine how you snore is key to pinpointing why you snore. It is also important to gauge the level of snoring whether it is mild or severe. In line with how you snore, you should also note your manner of sleeping. With the help of a friend, try to monitor your snoring and let them observe patterns during your sleep. This will enable you to pinpoint the prevalent reason why you make a breathing sound during a slumber. Do note at which circumstances are you in when you are sleeping and snoring.

If your mouth is open, this indicates that you have a problem with the tissues on your throat.

If your mouth is closed, this indicates that you have a problem with your tongue.

If you lie on your back, this indicates a mild snoring.

If you snore regardless of any sleeping posture you are in, this indicates severe snoring and you may require professional treatment.

Step 2: Determine the Cause

The most effective way to stop snoring is to determine what causes it. Only when you know how and why you (or someone you know) are snoring can you find the appropriate remedy. It is good to know that whatever may be causing the snoring, there is a corresponding and effective solution.

One of the common causes of snoring is the sleeping position, such as sleeping on your back.

Try to connect which among these best suit your current condition.

Hereditary Physical Attributes

A narrow air passage, large adenoids, cleft palate and other organs in the neck or throat region are some of the many reasons why a person snore that is connected with the way the individual is built.

Aging

Your throat becomes narrower as you age and, as mentioned earlier, this increases the chance for someone to snore.

Alcohol, Drugs and Smoking

Alcohol and smoking are vices that lead to snoring. However, drug intake need not be vice-related as some prescribed medication result to snoring as well. Whatever may be the case, all of these substances tend to relax the throat muscles which causes you to create the disturbing vibrating sound as you sleep.

Sleeping Position

As discussed earlier, your throat tissues relax when you lie with your back flat on the bed which causes you to snore.

Nasal and Sinus Complications

The vibrating sound of your snore may be caused by stuffy nose, blocked airways, or other disease-related reasons.

Poor Physical Condition

The snoring sound may be caused by bad muscle tone and fatty tissues near the throat or neck area.

If you make necessary lifestyle changes, they might help you solve your snoring problem and get a good night sleep regularly.

Step 3: Make Necessary Changes

Now that you have determined the cause why you snore at night, make necessary lifestyle changes that corresponds to solving it. There are plenty of effective solutions that help prevent snoring and these are backed by research. However, not all techniques may apply to you so it’s best to test different ones.

Substance Abstinence

Smoking and drinking not only causes you to snore but it may also lead to more complicated health problems which is why it’s a sound idea to avoid them, little by little at first. With regards to medication, you may have to talk to your doctor about your snoring problem in order to make proper changes to your medical prescriptions.

Exercise

If you are overweight or have poor physical conditions, then it’s best to shift to a healthier lifestyle. Doing some exercise and eating a balanced diet can help you lose weight. Decreasing fatty tissues in your throat area helps you to reduce or even stop snoring.

Healthy Sleeping Patterns

Make sure that you follow a sleeping routine and stick to it. This not only helps in snoring but it actually helps you to get better sleep. You may also need to look for a better sleeping position in such a manner that you won’t be snoring. For instance, sleeping on the side instead of the back. Ensure to have your head elevated with the help of specifically designed pillows so that the tongue and the jaw are positioned forward.

Free Nasal Passages

Use nasal strips or nasal decongestant before your bedtime to ensure that there is nothing to obstruct your nasal passageways. For those with sinus problems, you may also rinse your sinuses with saline before you hit the sack. In case you have an allergy, make sure to clean your room from dust.

These changes will help you reduce the incidences of snoring, enjoy more "beauty sleep" and keep your health longer.

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