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.
Sigh, honestly i cant express the level of discomfort i get when people around me snor. A lot of people get passive and even joke about it but its actually nothing to laugh about, some of these snoring habits can be life threatning.
Many factors, such as the anatomy of your mouth, alcohol consumption, allergies, a cold, and your weight, can lead to snoring.
When you doze off and progress from a light sleep to a deep sleep, the muscles in the roof of your mouth, tongue and throat relax. The tissues in your throat can relax enough that they partially block your airway and vibrate.
The more narrowed your airway, the more forceful the airflow becomes. This causes tissue vibration to increase, which causes your snoring to grow louder.
The following conditions can affect the airway and cause snoring:
Your mouth anatomy: Having a low, thick soft palate can narrow your airway. People who are overweight may have extra tissues in the back of their throats that may narrow their airways. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased.
Alcohol consumption: Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.
Nasal problems: Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum) may contribute to your snoring.
Sleep deprivation: Not getting enough sleep can lead to further throat relaxation.
Sleep position: Snoring is typically most frequent and loudest when sleeping on the back as gravity's effect on the throat narrows the airway.
Now the Frequently asked question is, How can you prevent snoring?
Lose weight: If you’re overweight, dropping even a few pounds can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
Exercise: It can also help to stop snoring. As well aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
Quit smoking: Quitting is easier said than done, but smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. Get help with quitting here.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Clear nasal passages: If you have a stuffy nose, rinse sinuses with saline before bed. If you have allergies, reduce dust in your bedroom or use an allergy medication.
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.
Change your sleeping position: Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially 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.
These are all basic steps we can take to prevent snoring.....so go ahead, share this with someone or people you are willing to help get more comfortable at night or day and i'm sure they'll have you to thank.