Snoring has become one of the most common problems among many adults nowadays. It not only has a detrimental effect on one’s body but also relationship of couples.
Most often snoring is seen as an annoying factor for those sleeping with you as it disturbs their sleep. Many couples find it difficult to sleep together as one or both of them suffer from snoring. According to latest research findings, an estimated 45% of normal adults snore at least occasionally and 25% do so habitually.
This problem is more common in men and in people who are overweight and gets worse with advancing age. Here are the causes of snoring and the best cures for snoring relief.
Causes of Snoring
1. Muscle tone of the tongue
When you are sleeping, the muscle tone in your tongue and soft palate decreases. They become more relaxed and can collapse together, causing snoring. Other soft tissues like tonsils and tongue can also produce sounds that affect the quality of the snoring.
The position in which you sleep also affects the amount and quality of snoring. If you are lying on your back your tongue falls back towards your throat. This blocks your airway and causes snoring.
3. Blockage of airway
If anything obstructs your airway it contributes to snoring. Large adenoids, large tongue, and nasal passages swollen from a cold or allergy also cause snoring. Enlarged tonsils and adenoids are the main causes of snoring in children.
4. Age and other factors
Older people have higher tendency to snore. It's because as age increases muscle tone tends to decrease. Also, factors like consumption of alcoholic beverages, certain medications and sheer physical exhaustion can contribute to snoring.
5. Overweight: Your weight can also play a large role in snoring. Excess built-up fatty tissues in the throat as well as poor muscle tone can lead to a restriction of your throat muscles which may cause you to snore.
Home Remedies for Snoring that works -
1. Change your sleep position
If you are lying on your back, your tongue falls back and increases airway resistance. So, sleep on your side to stop snoring. However as snoring becomes chronic, lifestyle changes and medications become necessary to address it, beside sleeping on the side.
2. Lose body weight
In case of overweight people, the fatty tissue in the neck can cause snoring. Research says that losing modest amount of weight, at least 10% of your body weight, is necessary to stop snoring.
3. Avoid alcohol and sedatives
Sleeping pills or low dose alcohol suppress your breathing and cause snoring. If you are snoring after taking a couple of drinks or a sedative at night, avoid them partly. If still the snoring problem persists, try to avoid them completely.
4. Steam inhalation
Deep breathe steam through your nose to avoid nasal congestion, which can cause snoring. The process of steam inhalation is very simple. Add 5 drops of an essential oil to a bowl of steaming water. Peppermint or lavender are better oils for sinus headaches. Drape a towel over your head. Hold your face over the bowl. Breathe in deeply.
But during this process don't expose your eyes to steam. You need to use fairly hot water but not scorching hot water. Remember, the purpose of steam inhalation is to send some warm vapors up your nose.
5. Try nasal strips
If your nostrils are open wide it becomes easier for you to breathe. Nasal strips, which are worn on the nose, help you if snoring comes from your nose.
Foods such as dairy products, chocolate, fried foods, frozen foods, and some baked foods like pizza, cause congestion and cause snoring. However, consuming thyme, horseradish, mustard greens, pears, , leeks, scallions, onions, garlic lobster, and seaweed can reduce snoring.
7. Snoring sprays
Snoring sprays popularly known as throat sprays coat the soft tissues of your throat. It allows the air to move more freely, and it lessens the noisy vibration.
When should you see a doctor?
- If your spouse complaints on a regular basis about the snoring disturbance.
- If intermittent pauses in breathing while sleeping happens regularly
- When you wake up from sleep because of shortness of breath or breathing difficulty.
- If you wake up with chronic morning headaches.
- If you often fall asleep at inappropriate times or feel excessively sleepy during the day time.