How to Stop Snoring So You Can Get a Better Night’s Sleep
Did you land here because you’re looking for ways to stop snoring or are you a regular reader of my blog? Either way, thanks for dropping by and I hope I can help you out with the information you’re looking for. If you or someone you sleep within hearing distance of snores (like my husband Peter), then you know how it can cause serious challenges to getting quality rest.
The Uphill Battle to Stop Snoring
That ongoing sound of sawing wood throughout the night is never pleasant. Not only does it affect the quality of your sleep, but it also disturbs those around you. If your family, partner, spouse or roommates have complained about your snoring problem, do not worry. There are some effective ways you can stop snoring and get a better night’s sleep. If you’re looking for ways to get a better night of sleep because you want someone in your household to stop snoring, this information can be helpful to you too!
The Technical Issues
Basically, snoring occurs when there is obstruction in the air passing through the individual’s nose or mouth when they are sleeping. This is usually the result of the narrowing of the airway, which has its own potential causes (e.g., irregularities with the soft tissues in the throat). For the most part, snoring is caused when there is excess throat and nasal tissue that vibrates more than usual.
Identifying the Causes
To start off, snoring is commonly associated with aging, but that’s not the only factor to consider. Once a person crosses middle age, the throat becomes narrower, in addition to the decrease in throat muscle tone. Men naturally have narrower air passages from the get-go, which is why they are most likely to snore. Heredity issues also come into play.
If you have sinus problems, blocked airways will make it difficult for you to inhale, which also leads to snoring. The relationship between weight and snoring is well established, too. Leading an inactive lifestyle and being overweight increases fatty tissue while contributing to weak muscle tone. Substances like alcohol and cigarettes also contribute to snoring. The same can be said of muscle relaxants and related medications.
Finally, the way you sleep has a bearing on the kinds of noises you make during sleeping, especially when you lay down flat on your back. This relaxes the flesh of your throat, once again blocking the airway.
Seeking Medical Help to Stop Snoring
People may joke about snoring, but sometimes it can be an indicator of a much more serious problem in your body, such as sleep apnea. This can even be life-threatening. So, the first thing to do about your snoring is to consult your general medical practitioner to spot symptoms of any serious condition.
What You Can Do On Your Own
Meanwhile, there are several steps you can take at home to stop snoring. You can’t stop yourself from aging, but you can always strive to:
- Get proper exercise at least four days a week
- Lose weight and eat healthier to reduce fatty tissue in your throat
- Reduce dependence on tobacco
- Reduce alcohol consumption
- Avoid taking medications, even for sleep issues
- Practice throat exercises (For example, place the tip of your tongue behind your top front teeth. Slide your tongue backwards. Do this for 3 minutes every day)
Finally, plan your sleep. Sleep isn’t something you do when you crash. Rather, you should include sleep in your daily plan. You can establish a certain activity related to your bedtime, such as reading. Most importantly, sleep on your side to stop snoring.