- Snoring is loud, noisy breathing during sleep
- It can be caused by allergies and dust and blocked nasal tract or the throat
- Regular exercise of the tongue and the throat can help relieve an individual from snoring and enjoy uninterrupted sleep
New Delhi, September 9, 2017 : Snoring is often portrayed in a hilarious manner when in reality, it is anything but that. Those who snore always fall asleep first. Obviously! Because the other person in the room will probably stay up all night, trying to escape the unwanted noise.
Snoring can be understood as noisy breathing during sleep and is a common problem among people of all genders and all ages. Snoring, if not treated correctly, can augment as we age.
Apart from being a health concern, snoring can cause disrupt not just your sleep but also your bed-partner’s sleep, ultimately leading to patchy and un-invigorating sleep which can eventually transform into poor performance at daytime jobs.
Snoring is a deal breaker. Not only is it stressful for people who share a room but also for the person himself and calls for immediate solutions. Read on to know the Why’s and the How’s.
What causes snoring?
Being over-weight can be a primary possibility that can transform into snoring, or make an existing problem worse.
Extra weight means extra tissues in the throat which contributes to the noise. The extra tissues tend to block the throat and interrupt air flow thus, creating vibrations that result in the loud noises.
Alcohol and sedatives
Sedatives and alcohol have a calming effect; they relax the tissues in the throat and make them expand. This in turn blocks off the airways and thus, results in snoring.
Weak muscles of the throat
In case the muscles in your throat and tongue are weak, there is a high chance that they would slip lifelessly backwards when the body is in a resting position. As the body ages, this agility tends to deteriorate because the tissues begin to lose their strength and elasticity. This means, the loose tissues begin to fill up more airways than they previously did. The resulting passage blockage doubles the snoring noise, making sleep distracted.
Dryness in the air
Sleeping in a room with dry air can also contribute and make a person snore. The dryness in the air tends to dry out the membranes in the throat, thus contributing to congestion. In such a case, when the air moves inside the throat, the tissues begin to vibrate and producing a loud, snoring noise.
Aging naturally causes snoring, and further makes the activity dominant and frequent over time. The muscles in the throat tend to change as we age, and become slightly narrow.
Nasal congestion is a clear and common factor that causes an individual to snore. Allergens like dust, pollens, and other minute irritants can cause congestion in the nasal tract. Furthermore, allergies, sinus infections or other issues in the nose such as nasal-polyps can also cause snoring during to their obtrusive nature.
Body position during sleep
Sleeping on your back can cause your throat and neck to relax more than they normally would, thus instantly blocking the airway. Additionally, during the resting position, the tongue tends to fall back and block your throat. This obstruction inside the throat can result in possible snoring noise.
According to research, it is speculated that,
- Snoring with your mouth closed – If your mouth is shut but you are still snoring, it indicates a problem with your tongue or the nasal tract.
- Snoring with your mouth open – If you sleep with an open mouth, snoring can be caused by the tissues that partially obstruct the passageway. In an attempt to force more in more air when you sleep, this can result in loud snoring noises.
- Snoring regardless of the body position – This can possibly be a sign of a more serious problem, for example sleep apnea which is known to cause intense periods of momentary choking during sleeping periods.
How to stop snoring?
Snoring is a tricky problem because there isn’t exactly a ‘cure’. To naturally stop or lessen the loud noises, lifestyle changes are necessary.
The process begins with identifying what is possibly causing you to snore- you can examine your lifestyle and diet. Take a look at the following tips,
- Do not consume alcohol or sedatives at least two hours before bedtime.
- Anti-snoring pills that are herbal in nature are available that can be consumed to control or stop the loud noises.
- Raise the head of your bed with pillows while you sleep. This will keep your tongue from falling back and open the airways for easy passage.
- Practice Pranayam, which is aimed at controlling one’s breathing. It is also known to relieve various sleep disorders that can disrupt sleeping, like sleep apnea.
- You’re mistaken if you think only your biceps and the triceps need all to workout. There are a number of different exercises that one can try to keep the muscles of the throat strong. Here are some of the simplest ones,
- Protrude the lower jaw over the upper jaw, in an attempt to expose all your teeth and slowly count to ten. Repeat this routine 5-10 times a day.
- Train your throat muscles by repeating this phrase 10-20 times before going to bed, “The lips, the teeth, the tip of the tongue”.
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