Anyone know a snorer? Maybe a partner or ex that’s kept you awake at night? Or maybe you’ve been accused of snoring the night away, perhaps had it consistently wake you up when you’re trying to snooze? Today I’m sharing a guest post on the causes of snoring and a few suggestions on how to curb it because we all need a good night’s sleep! Zzzz
Snoring is a problem that many people face. It might not seem to be a serious condition, but it can cause poor sleep quality which leads to extreme tiredness the following day. As a result, your performance at work and your day to day life could be hampered. Snoring can also be an indicator of serious health problems such as sleep apnea. That’s why you need to know about the different causes of snoring and the different ways to stop it.
Underneath we described some general Causes of Snoring and easy tips for Snoring Solutions.
Common causes of snoring
Snoring occurs when air travels too fast in a narrow passageway, causing vibration. The narrowing of the air passageways is caused by various factors, including the following.
1. Irregularities in the airway – Certain anatomic irregularities will make some people more prone to snoring than others. For instance, having large tonsils, an elongated uvula, or a palate that is too thick or too low can cause snoring due to narrowing of airways.
2. Being overweight – Those who are overweight tend to have excessive flabby tissue in the throat area, which causes further narrowing of the airway.
3. Excessive throat relaxation– Excessive relaxation of the throat can cause airway obstruction during sleep, resulting to snoring, and in advanced cases, sleep apnea. Your throat can become too relaxed due to a lot of reasons including excessive alcohol consumption, sleep deprivation, and use of sedatives and some types of antidepressants.
4. Sleeping position – Studies have shown that sleeping on your back makes you more prone to snoring. This is because when you are sleeping on your back, the base of your tongue and your soft palate tend to collapse to your throat, resulting into a narrowed airway. Narrowed airway increases the chances of you making the dreaded snoring sound. Narrower the airway the louder the sound!
5. Inflammation of the airway – Inflammation results in narrowed airways. Causes of inflammation include smoking and allergic rhinitis.
Easy Ways To Help Stop Snoring
There are different ways to stop snoring, although treating the underlying cause is the recommended solution. Here are some ways to do so.
1. Lose weight – When you lose weight, you’ll end up reducing the tissue mass on your neck and throat, resulting in less obstruction to your airways. This means that more air can go through and the vibration will be minimized or eliminated, and you’ll enjoy a better quality of sleep.
2. Adjusting your sleeping position – One way to prevent snoring is to sleep on your side. This will prevent your tongue and soft palate from collapsing on the back walls of your throat.
3. Elevate your head – Another preventive technique is to sleep with your head raised by a pillow. This will help keep your throat open, preventing airflow obstruction that causes snoring.
4. Treat nasal congestion – In some cases, congestion in the airways is the cause of snoring. There are a few techniques commonly used to prevent this. Nasal strips or dilators can be used to increase the area of the nasal passages, improving air flow. Nasal decongestants can also stop congestive processes such as inflammation and mucus formation. You may also use dehumidifiers.
5. Quit Smoking – Smoking causes irritation of throat and nasal membranes, making the more prone to inflammation and consequently increasing chances of snoring. So if you are a snorer you now have one more reason to kick the butt. Quit smoking for a quitter night.
6. Avoid Alcohol: Alcohol is a muscle relaxant. Having it too close to bedtime, makes your throat muscles more likely to get relaxed and collapse back, which in turn increases your probability of snoring. So as far as possible avoid alcohol at dinnertimes. If unavoidable try to have it no later than 2 hours before our bedtime.
7. Alter your Diet: Some people are allergic to certain food products like milk. Having such food products increases the chances of your throat and nasal membranes becoming inflamed and resulting in snoring sound. So avoid or replace any allergic item from your diet. Also certain food items like garlic and honey have been found to help alleviate snoring. Include these items in our diet as much as possible to help with your snoring.
Snoring is common but that doesn’t mean that you have to put up with it.
Most of the time, it’s nothing serious and is merely a nuisance to other people you sleep with. However, in the case of sleep apnea, it can be dangerous. Snoring is often resolved with a few lifestyle modifications though. If you’ve tried the tips mentioned and your snoring is still excessive, consult your doctor.
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