Snoring is a noisy way of breathing during sleep. It is a common problem among all ages, both genders inclusive. You snore when the flow of air as you breathe makes the tissues at the back of your throat vibrate. Not only does snoring worsens with age but it also leads to fragmented and restless sleep for you and your partner or people around you.
Snoring can be a sign of obstructive sleep apnea which is a breathing problem that has been linked to a number of health risks. Snoring occurs when the muscles in your throat are in relaxation mode, which is the case when you sleep. As you fall into deep sleep, your throat muscles relax, making the air passageway narrower and floppy. Your tongue also falls backwards. With every breath you take in and out, your throat vibrates – this is what causes the characteristic sound of snoring.
Causes of Snoring
Sleeping on the back is one of the common things people believe to cause snoring. This can be true for a positional snorer who only snores when they lie on a particular position.
1. Nasal Problem: some people snore only when they have nasal problem due to sinus infection causing cough, catarrh etc
2. Overweight: people that are overweight tend to snore often due to the fat accumulation in their body which obstructs normal breathing
3. Sleep Deprivation: Failing to get enough sleep at night can cause further throat relaxation.
4. Alcohol intake: Drinking alcohol, especially before bedtime, can prompt the throat muscles to relax, as well as lower your natural defences against airway obstruction.
5. It’s True: Men Do Snore More than Women: Why do men snore more than women? It’s because men have narrower air passages than women. It’s not entirely the guys’ fault. A narrow throat, a cleft palate, enlarged adenoids and other physical attributes that contribute to snoring are often hereditary
Home Remedies for Snoring
1. Do not eat a large meal at night. A full stomach can push against your diaphragm, further hindering your ability to breathe easily.
2. Manage your weight. Overweight people typically have extra tissues in their throat, which contribute to snoring. You might need to shed some pounds.
3. Sleep sideways. For some, this simple remedy may be effective, as it prevents the tongue from falling backwards in the throat and causing an obstruction in the airway. So, you need to stop sleeping on your back
4. Avoid alcohol and tobacco use. It relaxes your tongue and throat muscles and leads to worse snoring. Meanwhile, smoking irritates the lining of your throat and nose, causing it to swell and decreasing airflow.
5. Avoid taking sedatives. Like alcohol, these drugs can depress your central nervous system and excessively relax your muscles, including the tissues in your throat.
6. Do regular exercise: this will relax your body system. You can do throat and tongue exercise, a stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat this 10–15 times, and you will start to feel the back of your mouth opening up.
7. Avoid taking dairy products: Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat. This mucous adds to the blockage of the airways.