What is Snoring?
That harsh sound that you emit while you sleep (or that irritating noise that you have to endure when the person sleeping next to you snores) occurs when your breathing is partially obstructed. When you breathe, air flows past relaxed tissues in your throat. If the tissues are too relaxed, they can partially block your airway and vibrate as air passes, creating annoying sounds.
Sometimes snoring may indicate a serious health condition such as sleep apnea, but in most cases, it is a nuisance but not serious. Many factors can lead to snoring.
- The anatomy of your mouth and sinuses, nasal problems, a cold, allergies, alcohol consumption, age and your weight are some of the most common causes.
Snoring is incredibly common, as many as half of the adults snore sometimes. In addition, it cannot be cured. However, it doesn’t mean that you have to bear it. Lifestyle changes and home remedies can help control snoring.
- Sleep on Your Side
Snoring is often caused by sleeping on your back. This sleep position makes it more likely for your tongue and soft tissues to obstruct your airway. Sleep on your side to prevent snoring.
If you aren’t able to do it because you are used to sleeping on your back, there is one trick that you can try: the tennis ball trick. You just have to attach a tennis ball or a similar sized ball to the back of your pajama top. You will feel the ball in your back when you try to lie on your back. Since the ball is uncomfortable, you will turn and continue sleeping on your side.
- Lose Weight
Weight loss may help because it can reduce fatty tissue in the back of the throat. The fatty tissue around your neck squeezes the airway and triggers snoring.
- Do Exercise
Exercise can decrease or even stop snoring. Working out also leads to toning the muscles in your throat. As a result, it can reduce snoring.
Other ways to strengthen your throat muscles are singing and wind instruments! These activities firm the tissue of your throat and mouth so that your tissues don’t relax when you sleep. Playing instruments like the didgeridoo is perfect for controlling snoring.
- Avoid Alcohol and Medications (especially sleeping pills) close to bedtime
These substances relax the muscles in the throat, causing them to partially block your airway and interfere with breathing.
- Quit Smoking
Smoking makes you more prone to snoring. Tobacco irritates the membranes in the nose and throat, which in turn blocks the airways.
- Use a Humidifier
Dry air can irritate membranes in the nose and throat too. You can keep the air moist by using a humidifier.
- Clear Nasal Passages
If you have a stuffy nose as a result of a cold, allergies or nasal problems, you’d better decongest your nose. Mucus makes inhalation difficult and leads to snoring. There are many home remedies for nasal congestion that will help you breathe more easily.