How to Stop Snoring?
What causes snoring?
Almost everyone snores occasionally and is usually nothing to worry about. Snoring occurs when you cannot freely move the air through your nose and throat during sleep. This vibrates the surrounding tissues, which produces the familiar snoring sound. Snoring people often have too much throat and nasal tissue or “floppy” tissue more prone to vibration. The location of your tongue can also prevent proper breathing.
If you regularly snore at night, it may impair the quality of your sleep; this leads to daytime fatigue, irritability, and increased health problems. And if your snoring keeps your partner awake, important relationships can also create problems. Fortunately, sleeping in separate bedrooms is not the only remedy for snoring. There are many effective solutions that can help both you and your partner sleep better at night and overcome the relationship problems that occur with a person’s snoring.
It is important to understand the reasons behind your snoring, as people snore for different reasons. Once you understand why you snore, you can find the right solutions for a quieter and deeper sleep for both you and your partner.
Common causes of snoring
Stop Snoring: Age. As you reach middle age and beyond, your throat narrows, and the muscle tone in your throat decreases. Although you can do nothing about aging, lifestyle changes, routines before new bedtime, and throat exercises, it can help prevent snoring.
Being overweight or shapeless. Adipose tissue and weak muscle tone contribute to snoring. Carrying excess weight around your neck or throat can cause snoring, even if you are not overweight in general. Exercising and losing weight can sometimes be anything you need to stop snoring.
Your way of building. Men have narrower air passages than women and are more likely to snore. A narrow throat, cleft palate, enlarged adenoids, and other physical features that contribute to snoring are usually inherited. Again, although you have no control over your structure or gender, you can control snoring with proper lifestyle changes, bedtime routines, and throat exercises.
Nose and sinus problems. Clogged airways or nasal congestion make breathing difficult and creates a vacuum in the throat and causes snoring.
Alcohol, cigarettes, and medicines. Some drugs, such as alcohol intake, smoking, and tranquilizers such as lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation, causing more snoring.
Sleep posture. Sleeping flat on your back causes your throat to relax and block the airway. Changing your sleeping position can help.
Eliminating more serious causes
Snoring can indicate sleep apnea, a serious sleep disorder in which your breath briefly breaks many times each night. Normal snoring does not affect the quality of your sleep as well as sleep apnea, so if you experience extreme fatigue and drowsiness throughout the day, it may be an indicator of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner noticed any of the following red flags:
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Linking your cause of snoring to treatment
Stop Snoring: Watching your snorings for patterns can often help you determine the causes of snoring, what makes it worse, and how to stop it. It helps to keep a sleep diary to identify important patterns. If you have a sleep partner, they can help you fill it. If you sleep alone, set a camera to record yourself at night.
|Snoring type||What it may indicate|
- Closed mouth snoring
- Open mouth snoring
- Snoring while sleeping on your back
- Snoring in all sleep positions
- May indicate a problem with your tongue
- Maybe it’s about the tissues in your throat
- Probably mild snoring – improved
- sleep habits and lifestyle changes can be effective treatments
- It may mean that snoring is more severe and may require more extensive treatment.
Self-help strategies for snoring
Stop Snoring: There are so many strange anti-snore devices on the market today, more are always added, finding the right solution for your snoring may seem like a daunting task. Unfortunately, most of these devices aren’t supported by research or work by keeping you awake at night. However, there are many proven techniques that can help eliminate snoring. However, not every solution is right for every person, so putting an end to snoring may require patience, lifestyle changes, and a desire to experiment with different solutions.
remedies before bedtime to help you stop snoring
Change your sleeping position
Raising your head by four inches can make breathing easier and encourage your tongue and chin to move forward. There are specially designed pillows to help prevent snoring by making sure your neck muscles are not bent.
Sleep with you instead of your back.
Try wearing a tennis ball on the back of a pajama top or shirt (you can sew a sock on your back and put a tennis ball in it). If you turn towards your back, the discomfort of the tennis ball will cause you to return to you. Alternatively, chock a pillow behind you filled with tennis balls. After a while, sleeping with you will become a habit and you can distribute it with tennis balls.
Try an anti-snore mouth device
Similar to an athlete’s mouth guard, these devices help you open your airway by bringing your lower jaw and / or tongue forward during sleep. Although a dentist-made device is expensive, cheaper DIY kits are also available.
Clean the nasal passages
If you have a stuffy nose, rinse the sinuses with saline before bedtime. Using a neti pot, nasal decongestant or nasal strips can also help you breathe easier while you sleep. If you are allergic, reduce dust mites and pet hair in your bedroom or use allergy medicine.
Keep the bedroom air moist
Dry air can irritate the membranes in the nose and throat, so if swollen nasal tissues are a problem, a moisturizer can help.
Lifestyle changes to help you stop snoring
Lose weight. Losing even a little weight can reduce the fatty tissue behind the throat and reduce snoring, or even stop it.
Quitting smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes that block the airways in the nose and throat and cause snoring. Quitting is easier than saying, but can provide quick snoring relief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and prevent breathing. Also, talk to your doctor about the prescription medications you are taking, because some promote a deeper sleep level, which can make snoring worse.
Be careful about what you eat before going to bed. Research shows that eating large meals or consuming certain foods like milk or soy milk just before bedtime can make snoring worse.
Exercise, in general, can reduce snoring even if it does not result in weight loss. Because when you tone various muscles in your body, such as your arms, legs, and abdominal muscles, it causes intonation of the muscles in your throat, which can lead to less snoring. There are also certain exercises you can do to strengthen the muscles in your throat.
Six anti-snore throat exercises
Studies show that by pronouncing certain vowel sounds and curling the tongue in certain ways, the muscles in the upper respiratory tract are strengthened, thereby reducing snoring. The following exercises can help
- Repeat each vowel (a-e-i-o-u) several times a day three times aloud.
- Place the tip of your tongue behind your upper front teeth. Slide your tongue back three minutes a day.
- Close your mouth and wallet your lips. Hold for 30 seconds.
- With your mouth open, move your chin to the right and hold it for 30 seconds. Repeat on the left.
- With your mouth open, the muscles behind your throat contract for 30 seconds in a row. Tip: Look in the mirror to see Uvula (“hanging ball”) moving up and down.
- Take time to sing for a more fun workout. Singing can increase sore and soft palate muscle control, which reduces snoring caused by loose muscles.
Medical treatment for snoring
Stop Snoring: If you have tried self-help solutions for unsuccessful snoring, do not lose hope. There are medical options that can make all the difference. New developments in the treatment of snoring are always developing, and the devices become more effective and comfortable.
Talk to your primary doctor or an otolaryngologist (ear, nose and throat doctor, or ENT). Even though they have suggested something that is bothersome or not working in the past, it does not mean that it will be valid any longer.
Medical treatments for snoring
Stop Snoring: Your doctor or otolaryngologist may recommend a medical device or surgical procedure, such as:
Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows compressed air into a mask you put on your nose or face.
Laser-assisted uvulopalatoplasty (LAUP) uses a laser to shorten the uvula (hanging soft tissue on the back of the throat) and make small cuts on both sides of the soft palate. As the cuts heal, the surrounding tissues harden to prevent vibrations that trigger snoring.
The Palatal implants or Pillar procedure involves placing small plastic implants inside the soft palate that help prevent the soft palate from collapsing, which can cause snoring.
Somnoplasty uses low levels of radiofrequency heat to remove soft palate tissues that vibrate during uvula and snoring. The procedure is done under local anesthesia and takes about 30 minutes.
Especially attached dental devices and lower jaw positioners help open your airway by bringing your lower jaw or tongue forward during sleep. For the best results, you will need to go to a dentist who specializes in these devices.
Surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy increase the size of your airway by surgically removing tissues or correcting abnormalities.
Snoring and your relationship
Stop Snoring: No matter how much you love each other, snoring can strain your relationship. If your partner is awake at night while snoring, it’s easy to start feeling offended. And if you are snoring, you may feel helpless, guilty, and even frustrated with your partner because you are dealing with something you cannot control.
When snoring is a problem, relationship tension can grow in the following ways:
Sleeping in separate rooms. While this is a solution for some couples, it can also negatively affect emotional and physical intimacy. And if you snore, you may feel lonely, isolated, and unjustly punished.
Nervousness due to loss of sleep. Impaired sleep is not just a problem for those who don’t snore. Snoring is caused by a breathing disorder, which means that the snoring quality of sleep also suffers. Poor sleep affects your mood, thinking skills, judgment, and ability to manage stress and conflict. This may explain why communication is broken when you and your partner try to talk about the problem.
Business partner anger. When a person who does not snore feels that he is doing everything possible to sleep during the night (earplugs, sound machines, etc.), however, if snoring does not take any action to combat snoring, it can lead to anger. Working as a team to find snoring treatment can prevent future fights.
If you value your relationship, make it your priority to find snoring treatment so that you both can sleep well. Working together to stop snoring may even be an opportunity to improve the quality of your bond and to connect more deeply.
Communicate with a snoring partner
Stop Snoring: Tips to sleep better for you and your partner, you love everything about your partner, except snoring. This is normal. Even the sickest among us will draw the line in sleep deprivation. However, it doesn’t matter how much sleep you lose because of someone who snores, it is important to deal with the problem with precision. It is common to be frustrated when sleep loss is a problem, but try to repeat your frustration. You want to attack the snoring problem – not your sleep partner. Remember that your partner probably feels vulnerable, defensive, and even embarrassed by their snoring.
Pay attention to your speech. When both of you are tired, avoid mid-night or early morning discussions.
Remember that it is not intentional. Although it is easy to feel like a victim when you lose your sleep, remember that your partner does not knowingly leave you awake.
Avoid connecting. Of course, sleep deprivation is aggravating and can harm your health, but do your best to approach the problem without conflict.
Beware of bitterness. Make sure that snoring latching is not an outlet for other hidden anger that you host.
Use humor and festivity to bring the issue of snoring without harming your partner’s feelings.
Laughing about it can ease tension. Just make sure he doesn’t mock too much.
Dealing with complaints about snoring
When a partner complains of snoring, it is common to be caught on duty to avoid talking about feeling a little hurt. After all, you probably didn’t even realize this was happening. And although it seems absurd that such snoring may cause confusion, this is a common and very real problem.
If you refuse your partner’s concerns and refuse to try to solve your snoring problem, you will send a clear message to your partner that you do not care about their needs. This may mean your relationship is in trouble, and this is a bigger problem than snoring.
As you and your partner work together to find a solution to your snoring, keep the following in mind:
Snoring is a physical issue. There is nothing to be ashamed of. It is in your hands to improve the condition, such as a pulled muscle or a cold.
Avoid taking it personally. Try not to take your partner’s frustration as a personal criticism or assault. Your partner loves you, not just snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel unhappy throughout the day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, both will do what it takes to find a cure for snoring.
Consider inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it is not appropriate to throw an elbow jab or stick to you while snoring.