Snoring is an unpleasant sound that occurs as a result of strong resistance to airflow in the pharyngeal area, and is caused by changes in the configuration of the upper respiratory tract during the sleep process. This problem, described as a noisy low-frequency sound, occurs somewhere in the upper airway area, changes character during the night, and varies from sleep to sleep.
Although not entirely clear, snoring is believed to occur in certain parts of the throat that collapse during sleep. Enlarged uvula (palatal villi) is often cited as the main culprit, but this vibration can also occur in other parts of the pharynx.
In this article, we will represent to you a few snoring triggers and how to prevent and fight them.
1. Change Your Sleeping Position
There are plenty of reasons why sleeping position can cause snoring but there are also plenty of ways to fight it. Special pillows, chinstraps, and other snoring solutions can be easily found. For example, on this website, you can find various tips and pieces of advice for snoring, and if they don’t help you, it’s a different kind of problem which needs to be treated professionally. But we will tell you the first steps you can take in solving it yourself.
Sleeping on your back is most often the trigger for snoring. The solution is to sleep on your side or simply place 2 or more pillows under your head to keep your head elevated. If you sleep restlessly and can’t count on not sleeping on your back or scattering pillows, sew a small pocket on your pajamas between your shoulder blades. Put a tennis ball in it. Sounds ridiculous, but it will prevent you from turning your back on it during the night!
2. Stuffy Nose
Anything that prevents air from flowing through the nose can cause snoring. Therefore, colds and allergies are common causes of snoring. Decongestants that unclog the nose and make breathing easier can temporarily solve the problem, but if snoring doesn’t go away, see a doctor.
3. Pregnancy
A baby in the womb can squeeze the diaphragm which otherwise helps to breathe. If snoring occurs during pregnancy, inform your doctor who will decide on further steps and tests.
4. Overweight
This does not mean that skinny people do not snore. What’s more, they’re struggling with that, too, but if you’ve encountered this problem after gaining a few extra pounds, chances are high that being overweight is the main cause of your problem. Excess fat in the neck area interferes with the work of the airways, which causes respiratory arrest, as well as snoring. That’s why the vocal cords vibrate as air enters the lungs. The best “cure” for this type of snoring is weight loss.
5. Avoid Alcohol and Cigarettes
Alcohol greatly worsens breathing during sleep because it tightens the muscles in the back of the throat. Therefore, if you want to get rid of discomfort during sleep, do not consume alcohol for at least four to five hours before going to bed. The same goes for cigarettes because they affect the sinuses and close the airways. Both drinking and smoking can cause the airways to swell and narrow.
6. Obstructive Sleep Apnea
Sleep apnea is a very serious sleep disorder, where the tissues in your mouth and throat completely block the airway while you sleep. If you wake up in the middle of the night suffocating, suffering from anxiety, or feeling tired during the day, you should make an appointment at a nearby polyclinic just in case.
If you are still not sure what is the cause of your snoring and it does not give you peace of mind, then it would not hurt to see a doctor.
How to Get Rid of Snoring?
There are various methods of why we snore and how to prevent it. It is even recommended to inhale steam before going to bed to clean the airways, as well as a hot shower. There are also a variety of aids that can help combat snoring, but most are not comfortable to wear because they hold the tongue during sleep or the lower jaw. A small percentage of people will excel at removing snoring problems surgically.
Some of the fun facts are that snoring is the main reason why most couples sleep separately and why divorce occurs.
We hope this article will be helpful to you, but if you are still not sure what is the cause of your snoring and it does not give you peace of mind, then it would be best to ask your doctor for help and piece of advice.
