5 WAYS TO STOP SNORING

What is snoring?

Snoring is a condition arising due to an obstruction in the airflow. The mouth and nasal passage work together during exhalation and inhalation. The flow of air through the airways gets obstructed, especially during sleep, leading to snoring. Snoring disturbs sleep and is often associated with obstructive sleep apnea.

Snoring is a common condition seen in people with excessive weight issues, advancing age, or who have had excessive alcohol. It is more commonly observed in men, and there can be a family history of snoring. A condition like deviated nasal septum (where the nasal septum is deviated and obstructs the airflow) or any other injury to the nose may lead to snoring.

Anatomy of snoring

As a person breathes, normally, the air is pushed through the nose, mouth, and throat. The air passes through the soft palate, tonsils, adenoids, and lastly, the windpipe and into the lungs. A gush of air passing through these structures would normally make the structure vibrate. In some people, these vibrations tend to be louder, and the sound is a high-pitched rattling sound most prominently heard when they are fast asleep. Nasal congestion, allergic rhinitis, sinusitis, the cold, low muscle tone of the mouth or nose, or excessive fat deposition in and around the throat and nose are some other causes of snoring.

Five easy ways to stop snoring

1. Adjusting sleeping position:

One of the easiest and most underestimated ways to stop snoring is to adjust the sleeping position. Sleeping on the back increases the chances of snoring, and side sleeping reduces snoring to a great extent. Sleeping on the back causes the mouth to fall wide open. Once the mouth is open, a person tends to stop breathing effectively through the nose. The tongue falls back and obstructs the upper airway, and the shape and passage of air change their course, causing the tonsils and adenoids to vibrate. Often snoring is referred to as position-induced snoring. In contrast, if one sleeps on the side lying, it keeps the mouth closed, and the epiglottis is open at the bifurcation of the windpipe. This makes it easier to breathe through the nose. Thus, sleeping in the right position can greatly affect the snoring pattern. Using a pillow and keeping the head end a little more raised than the rest of the body can also help reduce snoring by keeping the airways open. A side pillow or wedge pillow should be used to avoid strain on the neck while helping to keep the airways open.

2. Reducing weight and obesity:

Fat deposition in and around the throat and nose can narrow the passages, making breathing difficult. Weight gain due to a sedentary lifestyle should be immediately changed. A healthy BMI of around 25 can help reduce snoring issues. Stay active and include an exercise regime in daily activities. Weight gain can be due to metabolic reasons such as PCOD and thyroid, which should not be neglected. So, start exercising to lose those extra pounds.

3. Avoiding alcohol and other sedatives:

Drinking alcohol or use of sedatives causes the air passage to relax. This relaxation leads to muscles obstructing the air passage. The forceful passage of air through the airways causes excessive vibration, resulting in snoring. This is also known as respiratory resistance. People tend to sleep deeper after consuming sedatives and alcohol, which increases the chances of airway resistance. The muscles of the airway or the throat become more relaxed in a sedated person, making them snore louder than sober people.

4. Non-invasive snoring strips:

Airway strips are an easy, non-invasive method to control snoring. Snoring strips are like bandages that can be placed onto the nasal bridge while sleeping. The strips help decrease airway resistance and allow easy and clear air passage through the nose.

5. Oral appliances for snorers:

If no snoring remedies have been effective, one should consult a general practitioner for advice on oral appliances. Oral appliances are specialized fitted appliances that help keep the mouth and nose in a position assisting the passage of airflow. There may be discomfort due to excessive salivation, jaw pain, and other facial discomforts. Consult a doctor if required.

Conclusion

Snoring should not be neglected, and the cause of snoring should be identified as soon as possible. Snoring can be a reason for many other complications such as sleep apnea and sleepwalking. It can cause strain on the heart in some cases. With these snoring remedies, one can get rid of the problem.