Sometime in your life, you have probably experienced being told that you were snoring the night before. Snoring is an extremely common condition, and everyone snores sometimes, although some people snore more than others. And some, well, they just can’t go a night without snoring.
Most of the time, the loud noise produced by chronic snorers can disrupt the quality of the person’s sleep, as well as that of his partner. More often than not, it’s the partner who complains about lack of sleep because of noisy snoring. This may affect the snorer, too – he might notice that he isn’t getting the well-rested mind and the charged energy he had hoped for.
If you do experience these snoring problems, don’t fret, though. There are many options out there that can help you stop snoring and help you and your partner sleep better.
Causes of Snoring
Snoring can be due to a variety of reasons, and contrary to popular belief, it’s not only the fat ones who can snore. The hoarse, loud sound produced when one snores is a result of relaxed nasal and oral tissue obstruct the passageway of air. When a person breathes as he sleeps, the airflow causes the tissue to vibrate and produce that characteristic snoring sound. The anatomy of the person’s mouth and neck, taking certain drugs, or having certain health conditions can lead to snoring. Here are a few common causes:
- Sleeping on one’s back
- A low soft palate, enlarged tonsils, or a low uvula
- Being obese, or having fat buildup around the neck
- Alcohol consumption or taking sedative drugs
- Smoking
- Sleep apnea
Because a variety of conditions can lead to snoring, it is important to discuss the problem with your physician so that you can pinpoint your specific cause. Snoring can be an indication of a serious condition called obstructive sleep apnea, which can lead to daytime fatigue and heart problems, diabetes, and stroke. Identifying the cause of snoring can also help in determining the appropriate steps to take in order to treat it.
Solutions for Snoring
There are many strategies out there which you can try for snoring. The treatment for snoring problems may vary from person to person, depending on the cause and severity of the condition. It may be helpful to experiment with a variety of different methods to see which ones work out best for you. Here are some simple solutions:
- Lose weight- increasing your daily physical activity can make you lose some excess fat which has been narrowing your air passages. Also, it can make your muscles firmer and help you sleep better at night.
- Stay away from alcohol and smoking – alcohol causes your throat muscles to relax, while smoking causes the airways to become inflamed, which leads to narrowing of the air passage.
- Talk to your doctor about taking sedatives – consult with your physician to work out your medications with you. He may change your prescription or adjust your dosage.
- Change your sleeping position – adjust your positioning by adding or removing some pillows, or avoid sleeping on your back by placing a tennis ball in the back pocket of your pajamas.
- Establish a sleeping routine with your partner – sleep at regular times and allow yourself to get relaxed before you go to bed so you can sleep better.
Small lifestyle adjustments will usually do the trick, however, if you still notice snoring problems even after trying these techniques, consult with your doctor. You may be suffering from sleep apnea or an anatomical problem which must be corrected by dental appliances, sleeping devices, or surgical procedures.
