HOW TO STOP SNORING

Snoring is the body’s way of telling you that something isn’t working correctly and your sleep isn't as efficient as it should be. As important as it is to get the snoring treated, it is critical to understand what causes snoring in the first place.

What causes snoring?

Snoring occurs when there is an obstruction of airflow through passages at the back of the mouth and nose. The obstruction causes negative air pressure, which leads to vibrations of the soft tissue. The sound that these vibrations cause is called snoring.

The main factors that contribute to snoring include:

Different structure of the mouth - A thick, long soft floppy palate or an enlarged uvula can narrow airway passages and cause obstructions. Large tonsils and a large tongue can also be the source of the obstruction that causes snoring.
Nasal congestion - Congestion can play a significant role in your snoring. A deviated septum, enlarged turbinates, nasal polyps or enlarged adenoids can all obstruct airflow.
Being overweight - Weight can play a role in your snoring. Extra weight around the neck can narrow the airway and make it difficult to breathe.
Alcohol consumption and eating late at night - Drinking and late-night eating can relax the muscles in the throat, making obstruction and snoring more likely.

The good news is that for many people snoring can be treated with minimally invasive procedures that are routinely performed in an office setting, allowing patients to return to normal activity that day. Treatment options depend upon the source and site of your obstruction(s). Check out simple treatments information on possible solutions.

Avoid triggers before bed

Alcohol, large meals, sedatives, and antihistamines excessively relax throat tissue, causing vibrations that lead to snoring. Consume your last drink about four hours before bedtime, and try not to eat anything right before bed.

Try sleeping on your side

Sleep on your side. Sleeping on your back can obstruct your airways, leading to snoring. Sleeping on your side improves airflow, making you less likely to snore.

 Wedge-shape pillows with added neck and head support can help open your airways, thereby reducing snoring.

Try a spray

Use a nasal or oral anti-snoring spray. Both types lubricate your airways and reduce the vibrations of throat tissue.

Get in gear

If breathing through your mouth is the culprit, a chin strip or a snore guard can help you breathe naturally through your nose. Or try a nasal strip, which lifts and dilates nostrils, clearing airways for easier breathing.

Lose weight

If you’re overweight, try to drop some pounds. Because extra weight adds tissue around the throat, obesity is a leading cause of snoring. In addition, exercise can help regulate sleep patterns and strengthen muscles. The better your muscle tone, the less likely you are to snore.

Quit smoking

Quit smoking, which not only clogs the throat, but also weakens throat muscles, leaving more loose tissue to rattle around.

Visit a doctor

Consult your physician if your snoring does not improve, since it can indicate more serious sleep disorders, like sleep apnea, or other illness.

Rest easy

Now that your snoring days are behind you, get some rest!

If your snoring is minor or of a casual nature, you may be able to take some steps to improving it through lifestyle or activity modifications. The following may help your snoring:

Starting in the nose - Treat your nasal congestion and allergies before they become too severe.
Avoid alcohol, sleeping aids and eating late at night - If you have trouble sleeping at night, try increasing your activity rate during the day.
Sleeping on your side - When sleeping on your back, your tongue can fall back into the airway and cause obstruction.
Diet and exercise - Reducing extra body weight can improve symptoms for many people

What are the symptoms of snoring?

It’s important to understand that snoring is a medical condition depriving the body of appropriate rest. Aside from the audible sounds of snoring, there are several symptoms that may indicate a chronic snoring problem.

Unfortunately, snoring impacts more than just those who personally suffer from the condition. Snoring can disrupt the sleep of loved ones, placing strain on relationships and driving partners to sleep in separate rooms.

Snorers and their bed partners may experience: