Most people deny they snore or realize that it may cause some serious health problems. But it is common that snoring make people around feel annoying.
What is snoring?
Snoring is caused by passages and structures in the throat and mouth being vibrated by the air being breathed in and out. When we sleep, muscles that usually keep these passages open and structures clear start to relax and become slack . The incoming air is disturbed, which causes tissues in your mouth and throat to vibrate and makes the snorts and sounds that characterize snoring. 11 following tips can help banish snoring.
1. Sleeping position
Try to sleep on your side because if you sleep on your back, you’re more prone to snore because your throat relaxes more and causes you to snore.
2. Alcohol
Avoiding alcohol four to five hours before bed because alcohol can make your throat muscles relax and narrow your airways and therefore make you more likely to snore.
3. Allergies
Use decongestants to clear your airways before you go to bed, trying and eliminating cause of your allergy in the bedroom because congestion and respiration sensitivity may be the reasons for your snoring.
4. Being overweight
It is more likely to snore if you are overweight (particularly in cases you have extra weight around your neck because your muscles are slacker and your fatty tissue block your airways. So have a sensible eating plan and good exercise regime in order to loose your weight.
5. Humidity
A humidifier in the bedroom can be useful in cases the atmosphere is dry, which can make your more likely to snore by by the air drying your throat and nasal membranes, causing them to swell and become congested. This congestion makes your airways to narrow and leads air movement more difficult.
6. Medicines
Some medicines can have extra effects. For example, they dry passages and cause irritation in the breathing passageways and increase the likelihood of snoring. So check to see your medication has these extra effects to ensure a good sleep. If they do or you’re unsure, consult your GP to get an alternative.
7. Caffeine
Limit or stop coffee and other caffeine rich drinks which are stimulants and hinder the natural gateways to full restful sleep by increasing your body’s activity levels including breathing and heart rate and therefore make you more susceptible to snoring.
8. Smoking
Avoid smoking before you go to bed because once tobacco products are smoked, the irritants they produce can irritate the entire length of your breathing airway from the mouth and nose all the way to the lungs, which narrows your passage ways and increase your likelihood of snoring.
9. Thyroid problems
Consult your GP to see if your thyroid gland is working correctly, especially if you are a women with constant snoring (hypothyroidism). Usually the sleep process is a very complicated system of hormone interactions (especially progesterone). So a hormone imbalance can greatly affect the way you sleep.
10. Mouth breathing
Use mouth devices to promote breathing via the nose because sleeping with your mouth makes you more susceptible to snoring. Mouth breathers don’t allow the nasal airway to be slowed by the nasal airway before it hits your soft palate and and so more turbulent
air hits their throat causing them to snore.
11. Age and gender
Generally older people, particularly older men, snore more because throat muscle lose tone as we age, and older men they naturally have narrower airways and more neck muscle, which both contribute to a more difficult route for the air.