Snoring is a very common problem and almost everyone snores anytime in their life. Snoring may affect both the quantity and quality of your healthy sleep. Snoring raises the problem of daytime fatigue, irritability, and other health problems. If you can’t control your snoring and in the meantime, you share your bed with your partner then you may be thrown out of your room. Sleeping alone is not the right remedy for snoring. You should find a better cure for snoring. First of all, discover the cause of your snoring and then according to it find appropriate snoring Treatments.
Causes of Snoring
Snoring is quite variable. Snoring habit varies from person to person and the reasons of snoring can be different in different people. Usually, people who snore are found to have a bulk of throat or nasal tissues that cause vibration. The position of your tongue also matters and the right position causes smooth breathing. Solutions for all types of snoring are available so it doesn’t matter how and from where you snore, the thing that matters only is to find out the right cure for it.
Locate the snoring sound
Snoring can be occurred by many reasons including the narrowing of your airway that may occur either by poor sleeping posture or by other abnormalities of the soft tissues in throat. The sound of snoring forms when the narrow airway gets in the way of smooth breathing.
Commonest Causes of Snoring
Following are the commonest causes that may help in rising snoring:
Age – your throat becomes narrow as long as you reach middle age or above. The muscle tone in your throat also decreases.
Your built – Women have less narrow air passages than men and men are more likely to get the snoring problem. The physical attributes that contribute to snoring include a narrow throat, a cleft palate, enlarged adenoids, and other physical attributes, and all these can be hereditary contributors to the snoring.
Sinus & Nasal Problem – Inhalation is made difficult with the blocked airways.
Being overweight – Snoring may be occurred due to fatty tissues and poor muscle tone.
Alcohol, smoking, and other medications – All these things contribute to snoring.
Improper Sleep Posture – The flesh of your throat becomes relaxed by lying flat on the back and it blocks the airway.
Cure Snoring By Yourself
If you have a snoring problem then you shouldn’t take much tension as there is a lot that you can do and get rid of snoring by yourself. Your patience and hard work are required. Ask your partner to help you to get rid of snoring.
Give attention to the way you snore
Ask your partner to note how you snore because it’s the way to check why you snore. Following may be the possible causes of your snoring:
- A problem with the tongue causes the closed-mouth snoring
- Tissues in the throat cause the open mouth snoring
- Sleeping on back causes mild snoring and it can be easily overcome by changing lifestyle and sleeping posture
- All positional snoring indicates severe problems of snoring that need serious attention and care
Following tips will help you a lot to get rid of snoring:
Shed off weight – if you are overweight then lose some weight. By reducing fatty tissues in the back of your throat you can easily get rid of snoring.
Keep your nasal passages clear – stuffy nasal passages cause snoring by creating a vacuum in your throat.
Give up Smoking – chances of snoring becomes higher if you smoke so quit smoking
Establish constant and regular sleep patterns – establish a regular and proper sleep pattern. Go to bed at the same time every day.
Humidify your bedroom – by using a humidifier. Dry air leads to snoring
Change your position – this is a useful and effective way to get rid of snoring. Elevate your head 4 inches during sleep can ease your breathing and allow your tongue jaw to move forward
Overcome snoring by giving up following substances
There are certain foods you consume before getting in bed that can increase the snoring. Try to avoid these substances to overcome snoring:
- Heavy meals
- Diary products
- Tranquilizers & other relaxants
Carry out the following throat exercises to overcome snoring:
- Repeat vowels (a-e-i-o-u) loudly for 3 minutes throughout the day
- Slide your tongue backward 3 for minutes a day by placing the tip of your tongue behind your top front teeth
- Close your mouth, purse your lips and hold this position for 30 seconds
- Move your jaws to the right with an open mouth and hold for 30 seconds. Repeat the same exercise with the left side
- Contract the muscles at the back of your throat repeatedly with an open mouth and hold it for 30 seconds
Medical Treatments for Snoring
If you fail to get rid of snoring by doing all such self exercises then you should seek a medical treatment. The effective medical treatments for snoring include:
Continuous Positive Airway Pressure (CPAP) – it is a machine that keeps your airway open during sleep.
Dental Appliances, Oral devices, & Lower Jaw Positioners – They also help your airway remain open
Traditional Surgery – like Uvulopalatopharyngoplasty (UPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy. All these surgeries increase the size of the airway by removing tissues surgically.
New Treatments – Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty, these are new remedies that may help snoring but these remedies require further studies.
Time to see a doctor
Sometimes snoring indicates severe warning signs. If it happens to you see your doctor, these signs are:
- Loud and heavy snores. Tiredness during the day
- Gasps, problem in breathing or chokes during sleep
- Sleeping disorders, such as falling asleep during meal or conversation