Tips to Stop Snoring
It can be loud; it can be soft, gentle or occasional, faint or deep, it can be mild and yes it can be explosive… no we are not talking about the rhythms of a rock band but your very own night trumpets which can leave your partner in bed furious and pressing her pillow on her ears.
Snoring is a very common subject of household discord which often leads to fiery mornings between sleeping partners.
And mind you…no matter how much you try to explain this involuntary action you shall undoubtedly receive the assault of anger from the other end.
Surprisingly, 30% of people in USA above the age of 30 are snorers.
Perhaps those figures are sufficient for the nation to form its own night band…and as we said the sounds come in all varieties!
But on a serious note, have you ever thought what makes us make such weird sounds in our sleep?
Snoring out…know the drama within
Much of the snoring occurs when the flow of air from your nose or mouth vibrates the tissues of your airway as it travels to the lungs.
When you breathe in at night the air travels from your nose to the back of your mouth where the tongue and the upper throat meet.
If this area collapses the airway becomes narrow or blocked causing the soft palate present there to vibrate and make the snoring sound.
But the question that must be crossing your mind now is- If it is related to breathing and airflow why do we snore only while sleeping and not when we are awake?
Well, when you are awake the muscles of your throat hold the tissues in the back of your mouth in place. This restricts snoring.
But when you sleep, the muscles of the throat relax, allowing the tissues to easily vibrate and make that annoying sound.
Does snoring disturb only your sleeping partner?
There is no doubt that snoring badly affects your sleeping partner who may be left awake and turning in bed waiting for the night to end.
But, the fact is it is equally disturbing for you.
It is a common myth to believe that someone who is snoring off to sleep is enjoying a deep, restful sleep.
The truth is habitual snorers can be subject to serious health issues like-strain on the heart, and long interruptions of breathing.
It can also lead to irregular or light sleep as against the myth of deep sleep.
Other health complications may be lower levels of oxygen in the blood leaving you feeling fatigued even after long hours of sleep.
Moreover, sometimes your own snores can be loud enough to disturb you and wake you up in the middle of the night.
Frequent nights of disturbed sleep can lead to sleep disorders and eventually insomnia.
How to avoid those trumpets?
Thankfully, you don’t always have to depend on heavy medications to fight health problems. The good news is that you can combat snoring naturally by following some simple tips and tricks that we unfold before you.
- Adopt Side Sleeping: If you are a back sleeper then chances are high that you snore. We recommend that you change to side sleeping. When you side sleep all your internal organs are naturally aligned with the body leaving very little scope for any internal disturbances.There are many benefits of side sleeping and you should definitely stick to this habit.
- Clear the nasal congestion: If you suffer from congestion in the chest or nasal passage, you are more likely to be noisy in bed. Use a good peppermint oil to relieve the congestion. It provides relief to a sore throat and clears the nasal blockage.
- Ensure smooth digestion: A constipated bowel system, indigestion or hyper acidity problems can all trigger snoring issues at night. Use natural herbs like fenugreek and spearmint that have medicinal properties to cure digestive disorders and sleep apnea caused by indigestion and acid reflux.
- Increase your Vitamin C intake: Snoring can sometimes be triggered by sinus. The sinus obstructs the airflow, causing the soft tissue hanging at the end of the mouth palate to vibrate as air passes through it and produce the annoying snores. When you increase your intake of vitamin C, your body builds a stronger immune system. The stronger immune system in turn regulates sinus and thereby the problem in spotlight.
- Essential Oil steaming: Essential oils like eucalyptus and peppermint not only do you good in the spa but can also be therapeutic in reducing your snores. Before going to bed take steam infused with a few drops of essential oils like eucalyptus and peppermint. This will not only reduce the inflammation in the nasal passage but also the vibrations of the tissues.
- Using an Oral Appliance: Some oral appliances are also available in the market which are designed to give space to your tongue when sleeping and avoiding obstructions in the nasal passage. You can try one of them if you feel comfortable wearing that appliance to bed.
- Check your weight: Obesity can contribute to your night snores. As per a study, larger the circumference of the neck, higher the chances of nasal blockages and thereby snoring while sleeping. So instead of snoring in bed, get up and wear those running shoes to get all the extra weight off your body.
- Avoid dry ambience in the bedroom: If the atmosphere in your bedroom is arid, it can dry out the nasal membranes and the throat. Dry nasal passage causes the tissues to vibrate more strongly leading to snoring. Regulate the atmosphere of the sleep area by using a humidifier that adds adequate moisture to the air that you breathe in.
So…once you acknowledge that the night trumpets that rattled the house last night were yours and not someone else’s go in for these simple snoring hacks that shall possibly change you into a silent sleeper and attract a complimentary hug from your sleeping partner.