We may have experienced snoring problems – whether it’s due to having a cold or sleeping in an awkward position. It’s only a concern if the snoring occurs too frequently. If your sleep is regularly disrupted by the snoring, or if it occurs too regularly, you should find a solution quickly before it affects your sleep or those around you. When snoring becomes troublesome, you can’t rest peacefully.
What causes snoring?
Although there are several things that cause snoring problems, not everyone is affected by the same one. It may take some time to identify the cause in order to find an effective solution that addresses the issue.
Snoring is often related with age, but there are other factors to consider. Sometimes the muscular tone of the throat is weak or the passageway is not well-developed. A cleft palate can interfere with breathing, as can many other nasal and sinus problems. Being overweight, consuming too much alcohol, smoking tobacco or taking medication can also influence your sleeping position.
If you snore with your mouth closed, you could have a problem with your tongue. Is your mouth open when you snore? Maybe it’s due to a throat problem. Open-mouthed snoring can often be solved with a simple change in your sleeping habits or your lifestyle. But if you snore throughout the night in any position, there may be a more serious condition that needs further investigation and – perhaps – medical intervention and specialised treatment.
Change your habits and stop snoring problems
Often, you can tweak your lifestyle to stop snoring. For instance, if you’re overweight, try to shed a few kilos. You can do exercises to tone your abdominals and your throat, too. If you are a smoker, make a concerted effort to stop smoking! Cigarettes irritate the mucus membranes, which block your airways. Avoid drinking alcohol or taking sedatives – including sleeping tablets. Eliminating these things will be a huge help in stopping the snoring.
Try to be aware of your sleeping position. It’s always best to fall asleep on your side. To discourage sleeping on your back, you can try wearing something on your back that will make it uncomfortable for you to sleep that way. It will encourage you to sleep on your side and this will result in less snoring.
Easy home remedies for snoring
If you really want to reduce disruptive snoring, the golden rule is to keep your nasal passages clear and clean so that you can breathe without difficulty throughout the night. Avoid dry air in your bedroom. If it’s too dry, you may want to use a humidifier during the night whilst you sleep.
Improving your throat’s fitness will help keep problem snoring at bay. There are several exercises you can do to improve the throat’s tone. First, you can repeat eat vowel sounds for three minutes a day, placing the tongue on the front teeth and sliding it backwards for three minutes. Another beneficial workout is to close your mouth and pucker your lips for thirty seconds. With an open mouth, contract the muscles of the back part of your throat for thirty seconds. You can increase the duration and regularity of these exercises little by little and vary the repetitions each day to achieve better results.
If you take the time to incorporate some of these recommendations into your daily routine, your nights will vastly improve. You’ll enjoy a real rest and you may save your relationship by allowing your partner to rest uninterrupted. It’s not normal to snore in any position, whether you’re lying on your back or on your side. If your snoring problems persist, you should see your GP so that you can be evaluated properly and advised on a course of treatment.