Everyone snores on occasional basis, but if it happens on regular base, it can be a serious issue. Regular snoring can affect the quality and quantity of your sleep. Snoring not only affects your sleep but it also causes a great disturbance in the sleep of your family members or your roommates. Snoring can make you feel irritated all the time and it also doesn’t let you complete your sleep and it can also increase your sleep problems. One of the other issues you face is that if your snoring keeps your partner awake at night then it can be major cause of trouble in your relationship. Person who is snoring should sleep in different bedroom is not the only remedy available thankfully. There are many solutions to your issue of snoring which is quite helpful to both you and your partner and helps get better sleep at night and avoid the situation of frustration and irritation due to lack of proper sleep. Sleeping better at night also makes your day better and your relationship steadier.
What is snoring?
Snoring is caused when you are not able to move air easily and freely through your nose and throat at the time of your sleep. This will cause the surrounding tissues to vibrate which makes the sound which we know as snoring. People who snore too much have too much nasal and throat tissue or they have a floppy tissue which will happen more to vibrate. The position in which you keep your tongue at night can also come in the way of breathing smooth. If you want to stop snoring, it is important to know why and how you are snoring. But if you cannot identify then also there are many available solutions to stop snoring and resolve any of the complaints or any other relationship issues caused due to snoring.
Causes of snoring
To stop snoring, what you need to do is find out the reason why you are snoring. People have different reasons for snoring. Here are some of the common reasons for snoring, knowing them can help to stop snoring at night.
Being over weighted or out of shape
Having fatty tissue and even poor muscle tone can contribute a lot towards snoring. Thus if you want to stop snoring you must think whether you are over weighted or not. If yes then you need to lose weight I order to stop snoring. Even if in general if you are not over weighted but you carry good amount of weight just around your neck or even your throat then also there are higher chances that you snore at night. Exercising regularly and losing some of the excess weight is sometimes all the things which you need to stop snoring at night.
Age is also a considerable factor for snoring. If you reach the middle age and the age beyond it then there are higher chances that your throat becomes narrower and the muscles tones present in your throat also decrease. Well you cannot do anything about your age but you can do to stop snoring is that you can make some changes in your lifestyle, make changes in your bedtime schedules and do some throat exercise to stop snoring.
Alcohol, smoking and medications
Excessive intake of alcohol or smoking or intake of some types of medicines can result in increased muscle relaxation which can cause more snoring at night. Hence if you want to stop snoring, you must stop or at least the intake of alcohol and smoking for better health and better sleep at night.
If you have habit of sleeping flat on your back then it can cause flesh of your throat to relax which can result in blocking the airway. Thus if you want to stop snoring at night then you must try changing the position of your sleep and get better sleep.
Ways to stop snoring
This is a really good way to stop snoring. This is such a device which usually resembles an athlete’s mouth guard and it can help open the airway by bringing your tongue or lower jaw forward at the time of sleep. If you go to a dentist for this appliance and stop snoring then it can be quite expensive but instead you should opt for a do it yourself kit which is affordable and helps you a lot to stop snoring.
Sleep on side instead of back
It is difficult to know your position when you are asleep. However hard you try, you sleep in the same position ass you have habit of. Thus for stop snoring, you must try attaching a tennis ball to the back of your pajama or your t-shirt. During night if you turn on your back, you will definitely fell discomfort and you will not be able to sleep and thus you have to turn on the side. This is a very definite cure to stop snoring. In starting you might feel discomfort but eventually you will be habituated and you will be able to stop snoring and get a sound and silent sleep at night.
Change your sleeping position
Uplifting your head four inches might ease up your breathing and it will inspire your tongue and jaw to move forward which will in turn stop snoring. Changing your pillow can also be one of the solutions to stop snoring. There are specially designed pillows which are available and works great to stop snoring. These types of pillows make sure that the muscles of your neck are not crimped.
Keep your bedroom air moist
If your bedroom is having dry air then it can irritate the membranes in the throat and nose and it can contribute in your snoring. Thus if the swollen nasal tissues are the actual cause for your snoring problem then installing a humidifier can help a lot to stop snoring. Keeping the bedroom air moist can really stop snoring if it is the actual reason of your snoring.