Snoring is a very common phenomenon among people. It is estimated that it affects 57% of men, 40% of women, and nearly 27% of children. These numbers are enough to understand how widespread snoring is. Its severity and health implications can vary. For some, it is occasional and insignificant but for some, it can be a serious issue because it can be a sign of an underlying breathing disorder.
In this blog, learn the causes, treatments, and tips and tricks to eliminate common sleep and snoring complaints.
Rattling and vibration tissues near the back of your throat can cause snoring. When you sleep, your muscles loosen, narrowing the air passage, and when you inhale and exhale, the air makes the tissues rattle. That’s how the snore is generated.
The size and shape of the muscle and tissues is also one of the reasons for snoring. The excess relaxing of tissues can also lead to snoring.
Some other factors that contribute to snoring are:
- Use of sedative medications
- Alcohol consumption
- Nasal congestion
- Large tonsils, tongue, or soft palate
Note: Avoid drinking when you are close to your bedtime.
Sleep apnea is caused by a breathing disorder where the air gets blocked and causes repeated lapses in the breath.
Snoring is one major symptom of sleep apnea. But remember, all people who snore will not have sleep apnea. Snoring caused by sleep apnea would be louder as if the person is choking, snorting, or grasping.
Sleep apnea is often associated with disruption of oxygen and carbon dioxide in the body. But mild, regular snoring doesn’t impose any such threats.
Snoring comes with types, severity, and frequency. Here’s what you need to know.
- Light, infrequent snoring: This type of snoring is very common and doesn’t need any medical intervention. The only disadvantage is the partner’s sleep getting impacted due to noisy snoring.
- Primary snoring: It is quite frequent- it may occur more than thrice a week. This type is not considered serious unless there are any signs of sleep apnea.
- Sleep apnea-related snoring: This is worrisome compared to the two mentioned above, if it goes without treatment. It may impact a person’s overall health and a person with this condition may experience daytime drowsiness and cardiovascular issues, high blood pressure, stroke, depression, and diabetes.
You can consult a doctor immediately after you find any of the following symptoms.
- Frequent snoring
- Loud and troublesome snoring
- Obesity and recent weight gain
- Daytime drowsiness
- Snoring with choking, gasping, and snorting sounds
- Lack of energy and focus
- Morning headaches
- Nose congestion
- High blood pressure
- Bruxism (Nighttime teeth clenching)
- Nocturia (frequent urination at night)
If you have come across any of these issues, then it’s important to consult a doctor and seek their advice.
Treatments are not required in every case. You can reduce snoring simply by changing your lifestyle. Even if there is a prescription from the doctors, it’s still necessary to bring in some changes in your lifestyle. Some of which include:
- Maintaining a healthy weight: Being overweight can be detrimental and makes your snoring even worse. Keeping a healthy weight is very important to fight snoring/sleep apnea.
- Limit your alcohol consumption: Alcohol and sedative medications trigger snoring. It’s good to limit alcohol consumption. Avoid drinking before bedtime.
- Use nose vents: Treating allergies and nasal congestion comes a long way in combating snoring. Nose vents open up your air passage and help you breathe easier. Today many people rely on nose vents more than any medical treatments or adopting lifestyle changes.
- Correct your sleep position: Your sleeping position may obstruct the air passage. It’s good to change your sleeping position and see the changes for yourself. You can also rely on devices to keep it in check. Some people stitch tennis balls into the back of their shirts so that they don’t sleep on their backs. Therefore, while sleeping, it’s recommended to sleep on one side.
- Raising the head of the bed: A wedge pillow, an adjustable frame may reduce your snoring. Instead of using many pillows, raise the whole mattress.
There are exercises to strengthen the tongue, mouth, and throat. When you build muscle tone, you are less likely to snore.
Anti-snoring exercises are proven to be effective for people with mild snoring. If you follow through daily, up to three months, then you relatively snore less.
Lately, there are the right treatments to prevent snoring in a person. Try nose vents that help you or your partner cope with snoring.