Snoring is one of those issues that is less of a problem for the snorer and more for the people they love. Often, the snorer sleeps fine, while the rest of the family lies awake, praying for morning. Snoring is annoying for everyone else, though usually harmless. More often than not, snoring is simply an annoyance for both you and your partner, which can interrupt both of your sleeps.
Snoring is caused by soft tissues in the nose and throat vibrating from turbulent air breathed through narrowed pathways. This simply means that your throat and nose are vibrating because the airways are getting blocked. There are several causes of snoring, like alcohol use or age, that can easily be cut out. But there are also some lifestyle changes you can make that will almost certainly help.
Lose Weight
One common cause of snoring is excessive weight. While snoring can affect people of all sizes, gaining weight puts more pressure on the airways in your neck, causing the airways to collapse enough to cause snoring. This is especially true if your neck is 17 inches in diameter or more.
Snoring caused by obesity can be a bit of a vicious cycle. If you’re overweight and snoring, it can lead to a loss of sleep, which can lead to significant weight gain.
Snoring caused by obesity can be a bit of a vicious cycle. If you’re overweight and snoring, it can lead to a loss of sleep. A lack of sleep, in turn, can lead to significant weight gain. This puts you further in the hole for snoring and losing sleep. As you lose weight, the pressure on your airways lessens, lowering the chances of blocked passages. So, besides simply being healthier, losing weight can help you stop snoring — giving you and your family respite at night.
Change How You Sleep
Another cause of snoring that many people overlook is how you sleep. The position in which you sleep can make snoring more likely. Specifically, lying flat on your back can cause snoring in people who are prone to it. This is due to pressure on the tongue and soft palate collapsing back, partially blocking the airways.
Better body position can prevent your tongue and soft palate from collapsing backward and blocking the airflow.
There’s a simple way you can trobuleshoot this issue: Lay on your side. Better body position can prevent your tongue and soft palate from collapsing backward and blocking the airflow. It may be simple to say that now, but obviously, in the middle of the night, you may not be able to control how you sleep. You may shift onto your back without consciously doing it.
To prevent this, people have come up with many clever solutions. One way is to place a body pillow behind you, preventing you from rolling onto your back. Or, you can purchase an anti-snoring pillow. Another way people keep off their backs while asleep is by making it uncomfortable. For example, wear a pocketed shirt backwards and place a tennis ball in the pocket. This will make it uncomfortable to lay on your back, causing you to roll back on your side.
Hydrate
Not all the causes of snoring are obvious, however. One such surprising cause is dehydration. If you’re not drinking enough water throughout the day, it may lead to snoring. If your throat and soft palate are dry, it can cause mucous membranes to become sticky. This can make tissues within the airways stick together, causing the blockage that leads to snoring.
This should be an easy fix. By properly hydrating, you should be able to prevent dehydration-related snoring. Just make sure you’re getting enough water throughout the day. Some experts believe that an adequate amount is roughly a half gallon or two liters, but truly, you should drink water whenever you’re thirsty. It may also help you to keep a glass of water next to your bed so you can have a sip should you wake up thirsty.
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These causes aren’t mutually exclusive. Instead, your snoring can be a combination of all three. It could also be any assortment of causes, from congestion to indulging in alcohol. Also, snoring occasionally isn’t usually a true health concern. It’s when it becomes habitual that snoring can ruin your, and your family’s, sleep.
Habitual snoring can also be symptomatic of an underlying condition. You should visit the doctor if you display any of the signs of sleep apnea.
Habitual snoring can also be symptomatic of an underlying condition. You should visit the doctor if you display any of the signs of sleep apnea or the snoring becomes a regular occurrence. If you’re exhibiting any signs of sleep loss, like irritability or falling asleep during the day, it may also be worth scheduling a doctor’s appointment.
Snoring doesn’t have to ruin another night. Get proactive and finally get that sleep you’ve been craving!
