Snoring is an embarrassing situation for many but it is uncontrollable. But it is a common problem and it affects both the genders of all ages. Many people snore on a regular basis while others snore intermittently. This is a normal complaint among men.
There are many causes that may lead to snoring problems:
- When you consume too much alcohol before bedtime, you might snore too much on that particular night. Alcohol is a sedative and it relaxes throat muscles.
- Overweight people may face this problem as they have bulky neck tissues.
- Children having large tonsils and adenoids may face a snoring problem.
- A blocked nose needs some effort to pull air and that creates a vacuum in the throat leading to snoring.
- A deviated septum (a deformity in the nasal septum) causes snoring.
- Old age causes the throat muscles to weaken and the surrounding tissues to vibrate that result in snoring.
- A sinus infection or allergy that blocks the nasal passage can cause people to snore.
Remedies to help with snoring
Change sleeping position
When you are sleeping on your back, the base of the tongue and soft palate collapse to the back wall of your throat causing a snoring sound. Sleeping on one side prevents this from happening. You can use a full-length pillow for support. However if snoring does not stop despite a change in sleeping position, see a doctor. Your snoring might be due to obstructive sleep apnea.
If you are overweight, snoring might be a problem for you. In that case, you must try to lose weight. But that might not happen at all times, because thin people also snore. If for some reason, you have gained weight around your neck, snoring may happen as it squeezes the internal diameter of your throat collapsing it while sleeping and hence starts a snore.
Avoid alcohol before bed
Alcohol or sedatives cause snoring. Drinking heavily four or five hours before sleep will make snoring worse. People who don’t usually snore will snore after drinking alcohol.
Get good sleep
Inadequate sleep and working for longer hours will worsen snoring. When you sleep very deeply and after a hard day’s work, your muscles become floppier that leads to snoring.
Open nasal passages
If you realize snoring in your noise, clearing the nasal passages might help. A blocked nasal passage due to cold or infection allows air to move slowly causing snoring. Take a hot shower before sleeping or keep a bottle of saltwater rinse in the shower. You can also use a neti pot to rinse out nasal passages. You can also use nasal strips for relief.
You might snore due to allergens in your bedroom and pillows. Replace pillows and change pillow covers every alternate day. Dust mites can accumulate in the pillows and cause an allergic reaction that leads to snoring. If you have a snoring problem, then it is best if you don’t allow your pet to sleep on your bed. You will breathe in animal dander that is a contributor to snoring.
Drink a lot of fluids. The mucus in the nose and soft palate can get stickier when you are dehydrated and this leads to snoring.
These are some simple practices that can cause a huge difference to your snoring. If these don’t help, do visit a doctor.