Generally, snoring is a habit that people usually laugh about. However, it can become chronic if left untreated for longer periods. While snoring the airways are narrowed or blocked which can lead to many health risks. Before jumping on to ‘How to avoid Snoring’ let’s know about it’s causes.
What causes snoring?
The answer to this question is dependent on the intensity of your symptoms and signs. The reason behind snoring could be different for different people. Therefore, once you find out about the cause of snoring, prevention becomes easier. Mentioned below are some of the points which are causes snoring –
Age factor– After you cross forty and touch middle age, the muscle tone of your throat becomes narrower and therefore, the person starts snoring. One cannot stop the process of aging but you can replace your efforts with basic lifestyle changes. Setting a proper bedtime routine can help you improve the quality of your sleep.
Overweight or obesity– Accumulation of fatty tissues around the circumference of your neck and poor muscle tone of the throat can cause snoring. However, thin people also snore badly. Maintaining a workout routine and throat exercises can help you stop snoring.
Nasal and sinus problems– Blocked nose and dry mucus can enhance the chances of snoring often. It makes the inhalation difficult making you prone to snoring.
Consumption of alcohol, smoking, and medications- Alcohol works as a sedative for the human body which relaxes the muscle tone of the throat leading to vibrations causing snoring. Medicines like lorazepam and diazepam also work as a tranquilizer which relaxes the muscles causing snoring.
Sleep position– Sleeping on the back can cause the tissues of your throat to relax making the airways narrow leading to loud snoring. Sleeping on the side is considered the best sleeping position if you snore on the daily basis.
Some serious causes-
Sleep Apnea– If you’re facing irregularity in your sleeping patterns more than ten times each night. The cause might be sleep Apnea. If you’re suffering from mild or moderate sleep Apnea, the quality of your sleep might not get affected. However, if you’re facing chronic symptoms like choking and gasping right after waking up. You might need to visit a doctor and get through a sleep diagnosis test. Mentioned below are some of the points that are a red flag for your health condition-
- If you feel tired throughout the day.
- If you wake-up gasping and choking.
- If you cannot stop yourself from sleeping during a conversation.
Bedtime tips to stop snoring-
Change your sleeping posture– Sleeping on the side might encourage your tongue and jaw to move forward. This leads to the opening of the airways and hence no chances of snoring.
Try anti-snoring appliances– These devices look like oxygen masks. These devices help in opening the upper jaw and tongue move forward making the passage of air clear. This can help you prevent snoring at home without consulting a doctor. Some DIY kits are made which are more affordable than the general kits provided by dentists.
Clear nasal passage– If you’re suffering from a sinus or stuffy nose, you might face frequent snoring. However, it can be prevented by using decongestants or nasal strips. Opened airways result in the opening of airways.
These were some points which can help avoid snoring.