Studies have indicated that up to 45 percent of the adult population snores while sleeping. While this is normal for some, a selection of people consider snoring a serious disorder that needs specialized attention. Keep in mind that everyone snores once in awhile due to a variety of different factors; however, if you consistently snore while sleeping, you should consider looking into what solutions there are before the problem escalates.
Regular snoring can lead to a bevy of problems not only for yourself, but also for the people around you. It is likely to interrupt your sleeping patterns and therefore impact on the overall quality of your sleep. This ultimately leads to elevated fatigue levels during the day as well as many other health complications. With this in mind, it is imperative to have a complete grasp of the problem, the underlying causes and how to control or stop it.
Snoring is caused by the vibration of the body’s respiratory structures at the back of the nose, mouth, and throat. These rattling and snorting sounds usually occur during breathing while sleeping. It typically happens when the airways are blocked due to laxity of the muscles that usually keep them open.
Experts have discovered that the average adult man is twice more susceptible to snoring than a woman. It has also been identified as one of the indications of sleep apnoea, which is a potentially detrimental sleeping disorder. You should visit your physician if you are mostly tired during the day, choke while you sleep or fall asleep while doing an activity. These are indications that your problem might extend beyond snoring.
Different people snore for different reasons. Therefore, it is important for you to understand the underlying cause before moving to seek a solution. Some of the common causes of snoring include too much throat or nose tissue, age, nasal or sinus issues, sleeping postures and body structure among others. Regardless of the cause, here are some of the standard ways to help you stop snoring while you sleep:
Use Snoring Mouthpieces
Technology has gotten onboard in helping people to stop snoring while they sleep through the invention of top snoring mouthpieces. These devices use different mechanisms and cater to each type of snorer differently. The snoring mouthpieces are comfortable, easy to use, and stand as the most effective way to curb snoring.
Sleep On Your Side
Your sleeping posture can be one of the biggest proponents of snoring. Refrain from sleeping on your back or your front and try sleeping on your side so that your airways are not blocked. You can maintain this position through the night by using a body pillow
Exercising and Keeping Fit
Experts have linked snoring to excessive weight gain, essentially having a large neck surface area. When the fat pushes down the throat, you are likely to snore regularly. Integrate an exercise program into your daily activities to reduce some of this weight and eliminate snoring.
Avoid Sedatives, Sleeping pills or Alcohol
These elements interrupt your breathing by compromising the relaxed state of the muscles in your throat. They inspire a deep level of sleep that is likely to cause and accelerate the snoring.
Unblock Nasal Passages
If your nose feels stuffy, you can clear your sinuses by using a saline solution just before you sleep. Ensure that your bedroom is free of allergens so that your nose does not get stuffy during the night.