Stop Snoring: Snore No More

Let’s face it. Snoring is a nuisance to our bedmates. Loud snoring can also be a source of common joke among family and friends. That is the reason a lot of people would not admit that they snore. Apart from that, snoring can be a symptom of something more serious. There is a medical disorder called Sleep Apnea, and snoring is one of its signs.

What causes snoring?

First things first. To be able to stop snoring, one must understand its immediate cause.

The loud noise is produced when breathing is obstructed while sleeping. This happens when the tongue or the muscles at the back of the throat vibrate against the roof of the mouth (also called the soft palate).

How can one stop snoring?

There are a lot of ways that help alleviate snoring. These can either be done personally using home remedies or with the assistance of a health care professional. Among these remedies are changing sleeping positions, losing some weight, inhaling steam before bedtime, going over your current medications, living a healthy lifestyle, using an oral appliance and, finally, seeing a sleep disorder specialist.

Changing sleeping positions

Obstructed breathing is usual when one is lying on his back. This is because the lower jaw drops in this position, causing the mouth to open and the tongue to fall back. This results in airway resistance and the vibration of the tongue and soft palate. Dreaded snoring is sure to follow.

Sleeping on one's side is one of the ways to stop snoring. But of course, this is easier said than done, especially for those who love sleeping on their backs.

To overcome this, some people sew an object (sometimes a tennis ball) at the back of their pajamas. This would make sleeping on one's back a little uncomfortable, therefore resorting to a change in sleeping positions.

Some people love resting their heads on too many pillows. However, this habit can cause the nasal passage to stretch and narrow, therefore bringing about that nuisance we call snoring. One can try using just one or two pillows. Again, some may find it to be a challenge, so at least try to lower the pillows bit by bit each week until one gets used to it. Our bodies are made to adapt to changes.

However, some people sleep with too low pillows or none at all. This position can also be a culprit. Just elevate the head in a position that aligns the air passage. This encourages breathing smoothly and alleviates snoring.

Losing Some Weight

Overweight people have bulky neck tissues. These tissues can cause breathing interference, especially during sleep. This results to snoring.

According to Dr. Paul E. Peppard of the Wisconsin School of Medicine, a greater prevalence of sleep-disordered breathing can be expected since cases of obesity and overweight in the United States are increasing.

Also, Health Scout reporter Neil Sherman states, "Dropping a few pounds could end up giving you a better night's sleep. Gain some, and your chances of developing some type of sleep disorder seem to go up, as well."

Health professionals suggest losing about 10% of one's weight may help stop snoring.

Inhaling Steam Before Bedtime

Snoring can also be caused by nasal congestion. When one inhales steam, the mucus in the air passages are loosened, therefore reducing the chances of nasal congestion.

One can also increase humidity in the bedroom. A moist throat vibrates less than a dry one. Inhaling steam before bedtime also helps moisten the throat.

Going Over Your Current Medications

There are medicines that increase the chances of snoring. Among these medicines are antihistamines and sedatives. These medicines, especially sedatives, loosen throat muscles and the tongue, thus encouraging its vibration.

If you really need to take these medications, take them at least two or three hours before bedtime.

Living A Healthy Lifestyle

Live a healthy lifestyle. This goes hand in hand with losing some weight. However, this encompasses a wider scope. Smoking, excessive drinking of alcohol and using prohibited drugs also cause snoring.

One must watch what he eats and drinks. In relation to a previous tip, dairy products cause a build-up of mucus, so try to avoid eating butter, cheese and other dairy products too close to one's bedtime.

Using An Oral Appliance

There are a lot of oral appliances in the market that stop snoring. Of course, it may be quite uncomfortable to wear during the first few days, or even weeks, but these appliances would help resolve the issue. All it takes is a little patience and getting used to having a foreign object in the mouth during sleep. There are a lot of different designs and functions of these oral appliances, depending on its further purposes and comfort, so a consultation with a dental or sleep disorder professional is needed.

Seeing a Sleep Disorder Specialist

If the condition still has not been alleviated by the aforementioned tips, try seeing a professional. A health care provider may be able to refer a sleep disorder specialist.

A sleep disorder specialist will evaluate the situation and assess which treatment will best cure one's snoring problem. They may require wearing a sleeping mask, or, for very serious cases, undergoing a radio-frequency treatment or even surgery.

In conclusion, snoring is a nuisance, but it can be stopped. There are practical ways to help remedy this problem. For more serious cases, professional help is always available.

One must not be embarrassed to approach a medical practitioner regarding this troublesome condition. They are always ready to help.

Remember, snoring can be a symptom of something more serious like Sleep Apnea. Besides, wouldn't it be great to be able to sleep peacefully and soundly? Pun not intended, of course.