In your family, you may know at least one person who snores loudly in particular manner. Besides making jokes about snoring people, we actually never care about snoring but it can lead to sleep apnea and heart disease. Everybody snores occasionally but when it occurs repeatedly, it may disturb sleep of your roommate and family members. Snoring also leads to daytime fatigue, irritability and increase many health problems. Snoring also effects badly in your marriage life to the height that you may decide to sleep in other bedroom, which could create big relationship problems due to lack of physical intimacy. There are many ways by which you can cure snoring. Even by changing your some of the habits and lifestyle, you can easily stop snoring for quieter and deep sleep.
Meaning of Snoring and its causes:
In medical terms, “it is an unwanted noise made during the sleep because of the difficulty faced in the airflow in the upper breathing passages.” More consumption of alcohol fails your nervous system and your throat muscles become weak, causing snoring. Deposition of fat occurs around the throat because of more weight and it leads to narrowing of the breathing passage.
Snoring or obstruction in the nasal passage is also result of nasal allergies, common cold, sinusitis, nasal polyps or a deviated nasal septum. Snoring occurs because of the inflated adenoids or tonsils, enlarged tongue, long uvula and other tissues in the upper airways, which creates the obstruction during the breathing mechanism. If any person has habit of sleeping on his or her back, then he/she may face snoring problem.
Where does the snoring sound come from?
As per the definition of snoring, it is a sound that comes from your nose and mouth during sleeping time, when you can’t breathe smoothly. When your airways become narrow, soft tissues in the area of throat like soft palate and uvula vibrate periodically to produce the sound of snoring.
To treat the snoring from its root, it is really important for you to know that why you snore or what is the cause of your snoring?
Closed-mouth snoring - It indicates that you have problem with your tongue.
Open-mouth snoring - If you do open mouth snoring, then you need to concentrate on curing your throat tissue.
Mild snoring - Because of the sleeping on your back.
There are many different ways to treat snoring like simple lifestyle changes, medical treatments, some beneficial exercises, etc. Let’s check out different remedies for snoring:
Lifestyle changes:
Avoid alcohol and sedatives: If you have habit of consuming excess of alcohol or you are addicted to take sleeping pills or sedatives when you go to sleep, then it will relax your throat muscles to become a barrier in air passage. So, avoid excess intake of alcohol and sedatives.
Quit smoking: As smoking membrane of nose and throat gets irritated resulting into narrowing the airways, so quit smoking today to get rid of snoring.
Loose weight: Because of more weight, fat will be accumulated in the throat region to reduce the air passage diameter and leads to snoring. So, if you snore regularly, then you really need to loose your 10% weight.
Bedtime remedies to help you stop snoring:
Clear nasal passages: Some people may have stuffy nose that will lead to breathing difficulty and produces the vacuum in throat. This situation will lead to snoring. To avoid this problem, use Neti pot or try nasal decongestants or nasal strips to help you breathe more effortlessly during the sleep.
Keep air moisture: Dry air irritates the membranes in the nose and throat, so keep your bedroom air moist with different humidifiers.
Reposition: To reduce the chances of crimping of neck muscles, use particularly designed pillows to elevate your head for easy inhaling.
Avoid heavy meals in dinner: Do not consume caffeine and heavy meals before you go to bed.
Sleep on your side: Avoid your sleeping habits by sleeping on your side rather than on your back. Sleeping on your side helps to avoid the dropping of your tongue and tissues on airway due to gravitational force.
Medical treatments for snoring:
If you have tried out all the home remedies of lifestyle changes and bedtime habits and if you still have snoring problem, then you can consult your physician, otolaryngologist (ENT specialist) or dentist for medical treatments. Some medical cures that will help you to get rid of snoring are given below:
CPAP (Continuous Positive Airway Pressure): It is a mask that helps you to keep your air passage open while you sleep by blowing the pressurized air in the mask.
Surgery: To stop snoring you can go for the UPPP (Uvulopalatopharyngoplasty), TAP (Thermal Ablation Palatoplasty), tonsillectomy and adenoidectomy kind of traditional surgery. This surgery will help you to increase the size of air passage by removing tissues. Even you can try small plastic implants to stop snoring.
Consult your dentist: As per the prescriptions of your dentist; you can use lower jaw-positioners to give support during your sleep to bring your lower jaw and tongue in forward position.
Other developments: Two newly developed Laser-Assisted Uvulopalatoplasty (LAUP) and somnoplasty helps to stop snoring by removing the soft palate.
Throat exercises to get rid of snoring:
Some people regularly do exercises to stay fit. There are some special exercises that you can include in your daily routine to stop snoring. Just take out nearly 30 minutes from your daily schedule to stay away from snoring and sleep apnea. With the help of these exercises, you can strengthen muscles of respiratory track and some of the throat exercises are so easy to do with your routine work. Let’s have a look at most beneficial throat exercises that will help you to stop snoring.
In medical terms, “it is an unwanted noise made during the sleep because of the difficulty faced in the airflow in the upper breathing passages.” More consumption of alcohol fails your nervous system and your throat muscles become weak, causing snoring. Deposition of fat occurs around the throat because of more weight and it leads to narrowing of the breathing passage.
Snoring or obstruction in the nasal passage is also result of nasal allergies, common cold, sinusitis, nasal polyps or a deviated nasal septum. Snoring occurs because of the inflated adenoids or tonsils, enlarged tongue, long uvula and other tissues in the upper airways, which creates the obstruction during the breathing mechanism. If any person has habit of sleeping on his or her back, then he/she may face snoring problem.
Where does the snoring sound come from?
As per the definition of snoring, it is a sound that comes from your nose and mouth during sleeping time, when you can’t breathe smoothly. When your airways become narrow, soft tissues in the area of throat like soft palate and uvula vibrate periodically to produce the sound of snoring.
To treat the snoring from its root, it is really important for you to know that why you snore or what is the cause of your snoring?
Closed-mouth snoring - It indicates that you have problem with your tongue.
Open-mouth snoring - If you do open mouth snoring, then you need to concentrate on curing your throat tissue.
Mild snoring - Because of the sleeping on your back.
There are many different ways to treat snoring like simple lifestyle changes, medical treatments, some beneficial exercises, etc. Let’s check out different remedies for snoring:
Lifestyle changes:
Avoid alcohol and sedatives: If you have habit of consuming excess of alcohol or you are addicted to take sleeping pills or sedatives when you go to sleep, then it will relax your throat muscles to become a barrier in air passage. So, avoid excess intake of alcohol and sedatives.
Quit smoking: As smoking membrane of nose and throat gets irritated resulting into narrowing the airways, so quit smoking today to get rid of snoring.
Loose weight: Because of more weight, fat will be accumulated in the throat region to reduce the air passage diameter and leads to snoring. So, if you snore regularly, then you really need to loose your 10% weight.
Bedtime remedies to help you stop snoring:
Clear nasal passages: Some people may have stuffy nose that will lead to breathing difficulty and produces the vacuum in throat. This situation will lead to snoring. To avoid this problem, use Neti pot or try nasal decongestants or nasal strips to help you breathe more effortlessly during the sleep.
Keep air moisture: Dry air irritates the membranes in the nose and throat, so keep your bedroom air moist with different humidifiers.
Reposition: To reduce the chances of crimping of neck muscles, use particularly designed pillows to elevate your head for easy inhaling.
Avoid heavy meals in dinner: Do not consume caffeine and heavy meals before you go to bed.
Sleep on your side: Avoid your sleeping habits by sleeping on your side rather than on your back. Sleeping on your side helps to avoid the dropping of your tongue and tissues on airway due to gravitational force.
Medical treatments for snoring:
If you have tried out all the home remedies of lifestyle changes and bedtime habits and if you still have snoring problem, then you can consult your physician, otolaryngologist (ENT specialist) or dentist for medical treatments. Some medical cures that will help you to get rid of snoring are given below:
CPAP (Continuous Positive Airway Pressure): It is a mask that helps you to keep your air passage open while you sleep by blowing the pressurized air in the mask.
Surgery: To stop snoring you can go for the UPPP (Uvulopalatopharyngoplasty), TAP (Thermal Ablation Palatoplasty), tonsillectomy and adenoidectomy kind of traditional surgery. This surgery will help you to increase the size of air passage by removing tissues. Even you can try small plastic implants to stop snoring.
Consult your dentist: As per the prescriptions of your dentist; you can use lower jaw-positioners to give support during your sleep to bring your lower jaw and tongue in forward position.
Other developments: Two newly developed Laser-Assisted Uvulopalatoplasty (LAUP) and somnoplasty helps to stop snoring by removing the soft palate.
Throat exercises to get rid of snoring:
Some people regularly do exercises to stay fit. There are some special exercises that you can include in your daily routine to stop snoring. Just take out nearly 30 minutes from your daily schedule to stay away from snoring and sleep apnea. With the help of these exercises, you can strengthen muscles of respiratory track and some of the throat exercises are so easy to do with your routine work. Let’s have a look at most beneficial throat exercises that will help you to stop snoring.
- For 2-3 times in a day, loudly repeat vowel.
- Keep tip of tongue behind top front teeth and slowly slide tongue backward. Do this exercise for 3 minutes per day.
- For 30 seconds, close your mouth by tightening your lips.
- Open your mouth and move your jaw right side and hold position for 30 seconds and after that move towards left side for 30 seconds. Repeat for 3 minutes in a day.
- With the open mouth, start contracting the muscles of throat for 30 seconds.
- Do chewing action for few minutes.
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