One of the worse situations is to be disturbed by loud incessant snoring when you are trying to sleep. Whether this is by a spouse, other family member or roommate, sometimes, it can cause you to have disagreeable thoughts.
It is difficult lying awake night after night, while they are comfortably sleeping but unaware of the problem. Sometimes, the guilty party is you and you have been getting complaints.
What is Snoring?
According to Mayo Clinic, “Snoring is the hoarse or harsh sound that occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe.”
Most people do snore on occasion. However, for some people, it is a persistent problem.
Not only will it irritate your spouse but “sometimes it may also indicate a serious health condition. Lifestyle changes, such as losing weight, avoiding alcohol close to bedtime or sleeping on your side, can help stop snoring.”
Along with, “medical devices and surgery are available that may reduce disruptive snoring. However, these are not suitable or necessary for everyone who snores.”
What Can Cause Snoring?
There are some issues, which can intensify the prevalence of snoring. These are highlighted below:
Some of the most common sleep disorders include:
What are the Symptoms of Disruptive Snoring?
One of the worse forms of snoring is obstructive sleep apnea (OSA). This is categorized as a sleep disorder. People with this disorder might have any of the following symptoms:
“OSA often is characterized by loud snoring followed by periods of silence when breathing stops or nearly stops. Eventually, this reduction or pause in breathing may signal you to wake up, and you may awaken with a loud snort or gasping sound.”
While your sleep is being disrupted, it can cause you to sleep lightly. Your breathing can stop multiple times throughout the night without you being aware. For some people, this can get as high as five times during every hour of sleep.
This pattern of breathing pauses may be repeated many times during the night. Therefore, it is important that you see a doctor if these symptoms persist.
Strategies to Stop You from Snoring
It is interesting to note that as you age, the likelihood if snoring increases. So let us examine some strategies to help you understand how to stop snoring.
Do Not Sleep on Your Back
There are people who twist and turn throughout the night. While this is understandable, sleeping on your back makes snoring worse. If you need help to keep you from rolling onto your back, try a bulky body pillow or several smaller pillows.
This will stop you from rolling over while providing comfortable support.
One of the old tricks was to have an uncomfortable object hidden in a pocket sewn on your back. However, with technology, there are devices that deliver a vibration when you roll unto your back.
Lose Weight to Stop Snoring
The more weight you have on your body, the greater the chance of snoring, especially if it is concentrated around your midsection.
If you lose weight, you are sure to see some difference in your sleeping habits.
In the short term, you can pair it with another proven method. But in the long term lose the weight safely. Even losing weight by five-pound increments can alter your sleeping disorder for the better.
Breathing Through Your Nose
Snorers tend to breathe through the mouth when they are asleep. Transitioning to breathing through your nose can be difficult, especially if your nasal passage is obstructed in some way.
If this is the case, then a Breathe Right Nasal Strips can prove quite helpful.
Do not underestimate these strips. They “have unique engineering that makes them an effective tool for managing nighttime congestion and improving sleep. Nasal strips are made of flexible, spring-like bands that fit right above the flare of the nostrils.”
“The underside is adhesive so that once positioned on the nose, they stay there. As the bands attempt to straighten back to their original shape, they lift the sides of the nose and open the nasal passages.”
Another thought to consider about how to stop snoring is the use of an over-the-counter nasal corticosteroid spray.
Getting Enough Hours of Sleep
The muscles in our body relax when we sleep. This is what triggers the snoring. Once we are awake, the snoring stops. Once the muscle relaxes it makes those at the back of the roof of the mouth vibrate.
Then you start making snoring noises.
The deeper you are in sleep, the more relaxed those muscles will become. However, because issues like sleep apnea can disrupt your quality of rest, it means you are getting less sleep. The result is that you tend to want to sleep deep more.
Your snoring amplifies and the cycle continues.
But when you use the right strategies and get seven to eight hours of good rest, you will be better off for it.
Get into a Sleep Study Program
If it turns out you are showing symptoms of sleep apnea or some other form of sleep disorder, then it is best to see a doctor and possibly get into a sleep study program.
For example, Regina Hospital sleep study program and medical professionals concentrate on assisting “patients to identify and overcome sleep disorders. The program, which is located within the hospital, has established a partnership with Precision Diagnostic Services, Inc. (PDS) and St. Paul Lung Center.”
There is also the Penn Sleep Centers, which offer “state-of-the-art diagnostic services and treatment for the full range of sleep disorders.”
Also, the UCLA Sleep Disorders Clinic provides patients with appointments. Here they are able to “meet with sleep specialists to discuss their problems, explain their medical histories and undergo physical examinations.”
Frequently, this visit permits the doctor to have a sleep study done. Then they can utilize “equipment specifically tailored to the particular needs of the patient. At return visits, clinicians can explain results of sleep studies, formulate treatment plans, and review progress.”
Quit Smoking to Alleviate Snoring
One of the ways in which you can irritate your nose and throat is by smoking. This, in turn, can make your snoring worse.
Usually, you can see that noticeable that swelling inside the nose causing you difficulty breathing.
When you quit smoking, you can see dramatic results in as little as a few weeks.
Stop Drinking Alcohol, Especially Before Bedtime
The relaxation of muscles is also caused by alcohol. As you have learnt, once the muscles relax, the chances of snoring increases.
So do not drink three to four hours before going to bed.
While having alcohol in controlled amounts is not detrimental to your health, when it comes to your snoring condition, you must be vigilant.
Change your Pillow to Stop Snoring
Your posture, while sleeping, can cause snoring. In this case, a high pillow tilts your head forward. This will cause you to snore more.
What you need is a softer pillow that will give you a more natural tilt and minimize the effect. It is best to not have your head tilting forward while you sleep.
Drink Lots of Water to Avert Dehydration
Water has so many benefits and one of them is the prevention of dehydration. There are many adverse effects to not consuming the optimum levels of water of each day.
One of those is the thickening of the mucus in your throat.
So the dehydration thickens the mucus and this further causes you to snore. However, be careful not to overdo it before bed because you can find yourself waking up to pass your urine during your sleeping hours. This will disturb your natural sleep cycle.
Remember also minimize your caffeine, caffeinated drinks and alcohol intake. They worsen dehydration as well.
Consider Surgery If Necessary
Your physician will inform you if there is a medical treatment necessary. People with a deviated septum and other issues usually take this alternative.
Use the Strategies and Beat Your Snoring Problem Today
Snoring can be a sign, which belies a more sinister health issue. In order to stop this, it is best to learn different approaches on how to stop snoring.
According to the American Sleep Association, sleep disorders are “some of the most challenging medical conditions and affect one in three people at some stage of their lives.”
Thankfully, there are ways in which this problem can be mitigated. Understanding why you snore and implementing the various approaches will get your problem resolved, sooner rather than later. Even getting a snoring app on your Smartphone can assist in revealing just how badly the snoring is to you or the guilty party.