Joylee Taylor

· 16 Nov 2021

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What is snoring?

Almost everyone snores from time to time, and it’s typically nothing to be concerned about. Snoring occurs when you are unable to move air easily through your nose and throat while sleeping.

This causes the surrounding tissues to vibrate, resulting in the classic snoring sound. Snorers frequently have excessive throat and nasal tissue, as well as “floppy” tissue that is more prone to vibrating. The location of your tongue might also obstruct easy breathing.

If you snore often at night, it can affect your sleep quality, resulting in daytime exhaustion, irritation, and increased health risks. And if your snoring keeps your spouse up, it might cause serious relationship issues.

Fortunately, sleeping in separate bedrooms isn’t the only way to stop snoring. There are several practical treatments that can help both you and your partner sleep better at night and overcome the relationship issues created by snoring.

What factors contribute to snoring?
Because people snore for a variety of reasons, it’s critical to understand what’s causing your snoring. Once you understand why you snore, you can identify the best remedies for a more peaceful, deep sleep for both you and your spouse.

Common causes of snoring include:
Age. As you become older, your neck grows smaller and your muscular tone in your throat declines. While there is nothing you can do about aging, lifestyle modifications, new nighttime rituals, and throat exercises can all assist to reduce snoring.

Obesity or being out of shape. Snoring is caused by fatty tissue and low muscular tone. Even if you are not obese in general, having extra weight around your neck or throat might induce snoring. Exercising and decreasing weight might sometimes be enough to stop snoring.

Because of the way you're built. Men snore more than women because their airways are smaller. A small neck, cleft palate, swollen adenoids, and other physical characteristics that contribute to snoring are frequently inherited. While you cannot change your physical appearance or gender, you may reduce your snoring with the correct lifestyle adjustments, nighttime habits, and throat workouts.

Nasal and sinus issues Blocked airways or a stuffy nose make it harder to breathe and produce a vacuum in the throat, resulting in snoring.
Medications, alcohol, and smoking Alcohol, smoking, and some drugs, such as tranquilizers such as lorazepam (Ativan) and diazepam (Valium), can cause muscular relaxation, which leads to greater snoring.

Sleeping position. Sleeping on your back relaxes the flesh of your throat, obstructing the airway. Changing your sleeping posture might be beneficial.

Stop snoring at night with these bedtime cures.
Sleep in a different position. Elevating your head four inches may help you breathe easier and shift your tongue and jaw forward.

There are specially made pillows that can help reduce snoring by keeping your neck muscles relaxed.

Sleep on your side rather than your back. If you roll onto your back, the tennis ball's pain will induce you to roll back onto your side.

Consider using an anti-snoring mouthpiece. These devices, which resemble an athlete's mouth guard, assist expand your airway during sleep by pulling your lower jaw and/or tongue forward. While a dentist-made device might be costly, there are also less priced do-it-yourself kits available.

Nose passageways should be clear. Rinse your sinuses with saline before going to bed if you have a stuffy nose. To use a neti pot, nasal decongestant, or nasal strips while sleeping can also help you breathe more freely. Reduce the number of dust mites and pet dander in your bedroom if you suffer from allergies.


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