Every person desires to have a peaceful and good night sleep. But the sleep may not be good if you snore a lot or have a roommate who snores so loud. People who snore will not admit that they snore during sleep. Some people snore because of exhaustion. If they are tired and exhausted, snoring can be normal during sleep. If left unnoticed, it can lead to a severe lack of sleep, daytime exhaustion, irritability, and some serious health problems over time.
Snoring
Snoring can affect anyone but it occurs more frequently in men and people who are overweight. You not only impair your own sleep quality but also disrupts the sleep patterns of those close to you. Snoring is the sound caused because of obstruction of the air while sleeping. The sound is generated by vibration of the respiratory structures including soft palate, uvula, and others.
Causes of Snoring
People who have too much nasal tissue snore a lot. These tissues are very prone to vibrate and causes noise. Habitual snoring is caused by obesity, drinking alcohol, smoking, or having frequent nasal congestion. Most of the common reasons people snore are
· Having narrow throat/air passage
· Sinus or nasal problems
· Age
· Sleep posture
· Type 2 diabetes
Snoring can lead to a serious problem called obstructive sleep apnea(OSA).
Sleep Apnea
During sleep apnea, a person may appear to stop breathing for sometime between snores, and they may produce gasping or choking sounds. It can lead to symptoms such as insomnia, daytime sleepiness, irritability, morning headaches, difficulty concentrating or remembering things. Sleep apnea can also be a symptom of associated another condition such as hypothyroidism, high blood pressure, and acromegaly.
Home Remedies to Stop Snoring
Many steps can be taken to stop snoring. It can give you a peaceful sleep during nights. Some of the following steps can be used to stop snoring or reduce snoring.
Avoiding Alcohol Consumption
Alcohol and other drugs cause the muscles to collapse while relaxing them. People should avoid drinking alcohol for at least 4 hours before sleeping. Any prescription or sleep aids should be taken under the guidance of a health care professional.
Relieve Nasal Obstruction
Nasal obstruction can be relieved by using nasal strips, antihistamines, corticosteroid and moisturizing nasal sprays, and a room humidifier.
Changing Sleep Position
Sleeping position can sometimes cause snoring. When you sleep on your back, it can cause a relaxed tongue to block the airway. You may follow the sleeping positions give below:
· Sleep on your side
· Raise the head of the bed a few inches to rest your head comfortably
· "Anti-snore pillow" can be used to improve the neck position
Reduce Weight
People with overweight have excess fat tissue. Fat tissue can surround and narrow the airway which results in snoring. Take the necessary steps to reduce weight. Yoga and regular exercise can help to reduce the fat tissues and proper diet should be followed daily. If you want to know more about snoring, read the articleHow To Stop Snoring. Follow these steps and sleep peacefully with your loved ones.
