How to Overcome Sleep Snoring / Snoring

Almost everyone must have snored occasionally, but if you sleep more often snoring can affect the quantity and quality of your sleep, but it can also disturb your partner, family member or roommate. As quoted from the health site WebMD, snoring can lead to poor sleep quality and fatigue during the day, irritability, and an increase in health problems. If you are married and often snore, of course, this makes a mismatched correlation with your partner.

What makes sleep snoring?
Snoring occurs when you are unable to move air freely through your nose and throat during sleep. This makes the surrounding tissue vibrate, which produces a snoring sound. People who snore often have too much “floppy” tissue that is more prone to vibrating so it’s easy to snore.

Does snoring include sleep apnea (sleep disorder)?
Snoring can indicate sleep apnea, a sleep disorder characterized by pauses in breathing or shallow breathing patterns during sleep. Any pauses in breathing, called apnea, can last from a few seconds to several minutes. Sleep apnea is an obstruction of breathing, causing frequent awakenings during sleep to start breathing again. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you experience extreme fatigue and daytime sleepiness, your problem may be more than just snoring.

Causes of snoring and how to deal with it

People snore for different reasons. Some of the common causes of sleep snoring are as follows:

Excess body weight
Fat tissue contributes to snoring. Even if you are not overweight, fat deposits around the neck or throat can cause snoring. Exercising and losing weight is what is needed to end your snoring sleep. If you are overweight, regular exercise can reduce fatty tissue in the back of the throat and reduce or even stop snoring. Exercise can also help to stop symptoms of sleep apnea (sleep apnea). As well as aiding weight loss, exercising also helps tighten the muscles in your throat, which in turn can reduce snoring.

Age factor
When you reach your 40s, your throat becomes narrower, and the muscles in your throat decrease. Even if you can’t make lifestyle changes that prevent aging, new sleep routines, and throat exercises can offer support to prevent sleep snoring.

Genetic factors
Men have narrower air passages than women and are more likely to snore. A narrow throat, cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often genetic or hereditary. You can control your snoring with the right lifestyle changes, sleep routines, and throat exercises.

Nose and sinus problems
A blocked airway or nose makes inhalation difficult and creates a vacuum in the throat, which causes snoring. Intake of alcohol, smoking, and certain drugs, such as sedatives such as lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to sleep snoring. To prevent snoring, avoid bad habits such as smoking, using chemical drugs and avoiding alcohol.

Bad habits
Smoking irritates the membranes in the nose and throat that can block air access and cause snoring. Get support by quitting smoking. Avoid alcohol, sleeping pills, and sedatives as they relax the muscles in the throat and interfere with breathing. Talk to your doctor about prescription medications you are taking for treatment, as some types of medications promote deeper levels of sleep which can make snoring worse.

Sleeping posture
Sleeping on your back causes your throat to block your airway, causing snoring. Changing your sleeping position can help prevent snoring. Establishing a regular sleep pattern can also help you sleep better and minimize frequent snoring.

Fatigue
Extreme fatigue or a body that is too tired after carrying out activities all day can also cause snoring, but this makes sense and only happens when the body is too tired.

There are other ways that can help prevent you from snoring, and here are some of them:

  • If you have a stuffy nose, rinse your sinuses with a saline solution before going to bed. Using nasal decongestants, or nasal strips can also help you breathe easier while sleeping. If you have allergies, reduce dust and pet dander in your bedroom or use allergy medication.
  • Keep the bedroom air moist. Dry air can irritate the membranes in the nose and throat, leading to snoring.
  • Change your sleeping position. Elevating your head four inches can ease breathing and encourage your taste buds and jaw to move forward. There are special pillows available to help prevent snoring by making sure your neck muscles don’t hurt. Or you can add a pillow so that your head is a little higher to prevent snoring, but make sure it’s not too high so it doesn’t cause neck pain.
  • Sleeping on your side also helps prevent snoring. Sleeping on your back usually makes the airway blocked so that it makes snoring, so try to sleep on your side.

How do you snore?
How sleep snoring can reveal there are hypnotic health reasons such as:

  • Snoring with your mouth closed can indicate a problem with your taste buds.
  • Open verbal snoring may be related to the tissue in your throat.
  • Snoring when sleeping on your back may be due to lifestyle changes or the use of certain medications.
  • Snoring in any sleeping position can mean you are snoring more severely and may need more comprehensive treatment because there may be health problems in your body’s deep tissues.