Snoring occurs when the air inside your nose and throat is not able to move freely when you sleep. This makes the surrounding tissues to make the sound that is known to be snoring. People who snore have too much throat and nasal tissues and are easily prone to vibration. You may have tried many solutions and failed to stop snoring. This is because we fail to address the root cause of snoring.
Common consequences of snoring
When snoring happens more than usual, then the quality and quantity of sleep is disturbed. Snoring affects you as well as the people who surround you like your family, friends or any other people. Snoring makes a person feel sleepy during the day time and can also cause irritation, fatigue and any other health complications. In case, your snoring keeps the person or your partner awake all through the night, then you are likely to suffer relationship problems. Snoring has also been associated with angina, hence people who are currently treating angina should also look for ways to decrease their snoring.
Common causes of snoring
Snoring for every individual differs and the reason that makes one snore is also not the same for all. Here are few of the common causes that could make a person snore while he/ she sleeps:
Age: Age is one of the primary factor that causes a person to snore. With aging, your throat tends to narrow and the muscles in your throat decreases. While you cannot do anything with you growing old each day, few lifestyle changes can help you to avoid or reduce your snoring.Age: Age is one of the primary factor that causes a person to snore. With aging, your throat tends to narrow and the muscles in your throat decreases. While you cannot do anything with you growing old each day, few lifestyle changes can help you to avoid or reduce your snoring.
Body building: Snoring in an individual also depends upon the way their body has been structured naturally. Men usually have narrower passages than women. As a result of which men snore more than women.
Smoking/ alcohol/ medications: People who are on medication develop various bodily disorders and other complications. Muscle relaxation caused due to smoking, consuming alcohol, taking medicines can increase your smoking. Moreover, snorning is more profund in people who suffer from drug addiction as a result of constant use of medications.
Adopting lifestyle changes:
Embrace few easy to adopt changes in your lifestyle to get rid of the snoring slowly. Here are few strategies following which will help to reduce snoring.
Drop weight: The fatty tissue at the back of the throat is the main factor that erupts snoring. Reducing excess body weight, even a few pounds will help to reduce the fatty tissue and gradually make you snore less or stop it abruptly.
Quit smoking/ alcohol: As said earlier, tobacco and alcohol could be very dangerous to your health and even to your snoring. Smoking can irritate the membranes inside the nose and the throat as a result of which you happen to snore. These membranes that are being harmed, block the airways making you snore more than often or throughout the night, every night.
Lower the dosage of sleeping pills/ sedatives: Medicines and drugs relax the muscles in the throat and interfere with your breathing. Ask your doctor to lower the dosage of sleeping pills like Ambien, Sonata, Halcion, Restoril and few medicines induce sleeping which can increase snoring rapidly.
Alter your sleeping patterns: Keep your bed time regular and do not try to change it on any occasion. Hitting the bed as soon you feel sleepy will not only make you have a sound sleep but will also lower your snoring levels.
Exercise regularly: Exercising makes your arms, legs, abs to gain some strength and also tones your muscles evenly. Exercise by toning your muscles in body parts also tones the muscles inside your throat as a result of which snoring can be controlled and stopped gradually.
Best throat exercises
- Throat exercises help to strengthen your muscles in the upper respiratory tract and can act as an effective way to stop snoring by yourself.
- Repeat words loudly especially vowels to make your throat open up completely
- Open your mouth and move the jaw towards the right and hold it for half a minutes. Do the same towards the left hand side and repeat the process everyday
- Stand in front of the mirror and try to see the uvula or the hanging ball move up and down