Snoring is a serious issue, especially when you are married and your partner’s sleep is affected by your snoring during the night. In many cases, such incidents can lead to strained relationships.
But do you know why people snore? And what steps should you take to prevent it?
Why do people snore?
According to the medical website Healthline, you snore when you breathe in and out during sleep, and the soft tissues in your throat and head vibrate due to the airflow.
These soft tissues are present in your nasal passages, known as tonsils.
When you are asleep, the pathway for air passage is relaxed, and then it requires effort to move air in and out, causing vibrations in those tissues.
Snoring can disturb your sleep as well as the sleep of others in your room, and even if you believe that snoring does not have negative effects on your health, it should not be ignored. In fact, it can indicate serious health issues.
For example, obesity, issues with your mouth, nose, or throat structure, lack of sleep, and other medical conditions, snoring can be caused by factors such as lying on your back or drinking alcohol before sleeping.
What are the home remedies to control snoring?
To control snoring, you can make some changes at home, such as altering your body position during sleep.
Sleeping on your side instead of your back can help reduce snoring. When you lie on your back, sometimes your tongue falls back into the posterior part of your throat, which can partially block the flow of air in your throat.
Taking a crook position can help to eliminate the obstruction in the airway.
Get enough sleep
According to the American Academy of Sleep Medicine and the Sleep Research Society’s joint recommendations, make sure you are getting 7-9 hours of sleep.
Lack of sleep can contribute to severe snoring.
Taking the risk of snoring can also increase the risk of sleep deprivation as it disrupts sleep.
Avoid taking sedatives before sleeping
If you take sedatives, consult your doctor to find out if there are alternative options available.
Avoiding sedatives before sleep will improve snoring.
Avoid tobacco use
Tobacco use can contribute to heavy snoring, as it can increase your risk of obstructive sleep apnea.
Maintain a balanced body weight
If you are overweight, it can lead to an increase in fat deposits in your throat, which can be the cause of your snoring. Reducing the amount of weight in your throat will be helpful in minimizing snoring.
When to contact a doctor?
Many people snore apart from you. According to the American Academy of Otolaryngology-Head and Neck Surgery Foundation, nearly half of adults snore.
Contact a doctor when you have to go to the washroom frequently at night, have hypersomnia or excessive daytime sleepiness, dry mouth or throat irritation, or an increase in headaches.