Snoring: Causes, Prevention – Just about everyone snores occasionally; for one, a snoring spouse often keeps the other person from a good night’s sleep, which can eventually lead to separate bedrooms. But if snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates.
Snoring: Causes, Prevention
What is 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.
Some of the causes include; being overweight or out of shape, sleep posture, age, nasal and sinus problems among others
5 TIPS TO STOP SNORING
- Change Your Sleep Position. Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
· Alcohol Reduction: Reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Studies have shown that drinking alcohol four to five hours before sleeping makes snoring worse
· Practice Good Sleep Hygiene. Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired.
· Maintain a healthy weight and diet. Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out free
- Quit or cut down on smoking. Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it’s difficult to breathe through your nose because the airflow is decreased.