Snoring – it affects pretty much everyone at one point or another. However, some people snore much more frequently than others. Persistent snoring not only affects the quantity of your sleep, but also the quality of it. This can leave you feeling fatigued throughout the day, which will leave you more irritable. It can also increase the likelihood of developing some serious health problems. Also, snoring may cause your partner to stay awake as well. This can lead to relationship problems if it isn’t addressed sooner or later. They could maybe end up wishing you were in outer space or at least inside a spacesuit! If you are tired of how your snoring is affecting your life, you’ve come to the right place. In the following article we’ll talk about possible causes for your snoring and what you can do to finally get a handle on it.
Why snoring happens
Before looking at how you can stop snoring, let’s look at why you are snoring in the first place. There are several different reasons why someone might snore. Some of the most common include…
1. Age – As you get older, your throat gets thinner and the muscles become weaker making you more susceptible to snoring.
2. Sinus and nasal problems – When your airways are partially blocked, it is harder to breath which can create a vacuum within your throat.
3. Being out of shape or overweight – Lack of muscle tone and excess fatty tissue have been shown to contribute to snoring.
4. Sleep posture – People who sleep on their back are more likely to snore because their throat muscles relax, blocking the airway.
5. Medication, smoking and alcohol – Any of these can cause your throat muscles to relax which can lead to snoring.
How to stop snoring
If you’re a snorer, chances are you can attribute it to one or more of the causes mentioned above. Having said that, it is possible to reduce, and in some cases eliminate, your snoring altogether. The first thing you are going to want to try is to make some lifestyle changes. If you feel that your snoring may be caused because you are out of shape and/or overweight, you should strongly consider diet and exercise as a means of reducing your body fat and becoming more conditioned. It would also help to stay away from drinking, smoking and any type of sleep medication or medicines that cause you to become drowsy.
Aside from lifestyle changes, you may also want to establish a bedtime ritual that will help keep you from snoring. Make it a habit to stop eating and consuming caffeine at least two hours before going to bed. You may also want to set up a humidifier in your bedroom to keep the air moist, as dry air can also cause you to snore. If you have blocked nasal passages, consider using a nasal decongestant or Neti pot right before you go to bed. When it finally is time for you to go to sleep, position your head so that it is raised slightly because this will make it easier for you to breath throughout the night. Also, make sure not to sleep on your back. Back sleepers may want to tape a tennis ball to the back of their pajama shirt to make sure they sleep on their side or stomach.
As mentioned earlier, many of the causes of snoring can be linked to weak throat muscles. There are several throat exercises you can perform throughout the day that may help your muscles become stronger. One great exercise is to place your tongue behind your teeth and move it back into your throat. Hold this position for 3 minutes each day. Another great way to strengthen your throat muscles is to sing loudly. Depending on how good a singer you are, you may want to reserve this exercise for the shower!
If none of the remedies mentioned so far have worked, it may be time for you to see a doctor. There may be some underlying, more serious condition which is causing your snoring. At the very least, your physician will be able to rule out any serious health problems.
Snoring is a completely natural bodily function, however it can become a problem if it occurs too frequently and these tips can help you banish snoring to a considerable extent.
If snoring remains a problem, there are further solutions that can be considered.