Don’t let snoring ruin your relationship or a good night’s sleep. Learn what causes snoring and how you can help cure it.
Just about everyone snores now and then, and it’s usually not something you will overly worry about. Maybe it’s after a long night of heavily drinking or a nasal and sinus problem these are all common factors but if it’s a common occurrence you’re going to want to find a solution.
So, what actually causes snoring?
Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.
If your partner or yourself regularly snore at night it can severely disturb your sleep which can lead to things like, fatigue, irritability and increased health problems (this includes your relationship!). We will look into solutions that are effective and can help yourself or your partner get back to the land of nod in no-time.
The common causes of snoring.
Being overweight or unfit. Yeah we’re going there, if you have an excess of fatty tissue and poor muscle tone this will contribute to your snoring. This still stands even if you’re not overweight in general, carrying more weight around your neck or throat can cause snoring. Exercising and losing weight can sometimes be what it takes to end your snoring.
The way you’re built. Men have a much narrower air passage than women and are 90% more likely to snore (sorry guys, it’s the truth). A narrow throat and other physical attributes that contribute to snoring are often hereditary. We know that we have no control over the way we’re built or what our gender is but we can control our snoring with the right lifestyle changes.
Nasal & sinus problems. We can state the obvious one here, we’ve all experienced it in our lives. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
Smoking, Alcohol & Medication. Smoking regularly, Alcohol intake and certain medication such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.
Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can’t do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.
Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.
Bedtime remedies to solve your snoring problem
Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Try an anti-snoring mouth appliance. These devices, which resemble an athlete’s mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentists can be expensive, there are some proven working products on the market, we recommend the AirSnore™ Mouthpiece and you can see our full review on it here.
Keep bedroom air moist. Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
Give these solutions a try and let us know what works for you, we’ve understand that everyone reacts to things differently so we would love to hear your opinions on this!