How to Stop Snoring

Many people think that snoring while sleeping is a normal phenomenon. In fact, snoring while sleeping reflects a certain health condition.

According to the National Sleep Foundation, Headqaurters in Washingon DC, approximately 90% of adults snore, regardless of age or gender.

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Of these people, 37 million snore regularly while sleeping and snoring has become part of their sleeping habits. But snoring is not an insignificant thing. It is definitely more than just "breathing" while sleeping.

Not only does it get progressively worse with age, but it can also cause you to wake up easily or become restless during sleep, which can affect not only you but your partner as well.

Sleep is one of the important foundations of optimal health, and a lack of quality sleep can leave you open to a variety of health issues. Additionally, snoring may also be a symptom of obstructive sleep apnea, a breathing problem that can lead to a variety of health risks (more on this later in this article).

This article will explore the basics about snoring and how making simple adjustments to your lifestyle, especially your sleep habits, can help significantly eliminate this common problem.

Why do I Snore so badly?

Snoring usually occurs when the muscles in your throat are relaxed, which is when you sleep.

After you fall into deep sleep, your throat muscles relax, allowing the airway to become narrower and looser. Your tongue will also stick back. Every time you inhale and exhale, the area in your throat vibrates - causing the typical sound of snoring.

As your airway becomes narrower, the vibrations become stronger and the snoring becomes louder.

This is because the air has to pass through your soft palate, your tongue, your uvula (the triangular piece of tissue hanging down from your soft palate), and your tonsils. In some cases, the airway becomes blocked, causing difficulty breathing and louder snoring. Sleep apnea is one example of this problem.

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What is the main cause of snoring? 

The following are common factors that cause snoring

One of the most common beliefs people hold about snoring is that it is caused by sleeping on your back. This is true to an extent, as one study has found that 54% of snorers do so due to their sleeping position.

These people are called "positional snorers," meaning they only snore when sleeping on their backs.

But sleeping on your back isn't the only trigger for snoring; there are many other potential factors that can contribute to the problem. In addition to sleeping position, snoring can be caused by some other common causes:

The anatomy of the mouth: Enlarged tonsils or tonsils, a deviated septum (a curve in the middle of the nostrils), or nasal polyps may also cause further narrowing of the throat during sleep. People with a lower, thicker soft palate may also have narrower airways. An overly long uvula may also cause airway obstruction.

Nasal problems: Inflammation of the nasal cavity and/or throat area, such as when you have a respiratory infection or allergy attack, can also cause snoring. Chronic nasal congestion is also a factor in snoring.

Lack of sleep: Not getting enough sleep at night can also cause your throat to relax further.

Drinking alcohol: Drinking alcohol, especially before bed, causes the muscles in your throat to relax and reduces your natural defenses against airway obstruction.

Does Snoring mean Sleep Apnea?

Sleep apnea. Also known as obstructive sleep apnea (OSA), it refers to difficulty breathing caused by airway obstruction during sleep.

OSA, which affects one in four women and more than half of men, is a condition in urgent need of treatment because research has found it can lead to a host of health problems, including heart disease, gout, type 2 diabetes, compromised immune function and depression. Disease and so on.

How preventing snoring can have a significant impact on your overall health

The biggest problem with snoring is that it prevents you from getting a restful sleep, which, as mentioned above, is a prerequisite for optimal health.

Snorers often experience restless sleep, which can lead to drowsiness or difficulty concentrating during the day when performing important work tasks. Some snorers also wake up in the middle of the night due to choking and wheezing, although this is rare.

Remember: Lack of sleep can have a range of consequences, ranging from mild to severe, depending on how much sleep debt you have. In the long term, lack of sleep can lead to a host of chronic health problems, including diabetes and obesity, as well as immune problems, and it may even increase your risk of cancer. Being sleepy during the day may also increase your risk of having an accident or making a mistake at work.

What's more, snoring itself can also significantly impact your relationship with your spouse or partner. "Snoring can cause real problems in a marriage," warns Dr. Daniel P. Slaughter, an otolaryngologist and snoring treatment specialist at Capital Otolaryngology in Austin, Texas.

Considering all the repercussions this problem can have, it makes sense to actively pursue various methods to effectively overcome snoring. Thanks to rapid advances in technology, a variety of “anti-snoring” devices are now available on the market, claiming to reduce or completely eliminate snoring.

These solutions to snoring come in many forms - including anti-snoring wristbands that emit a small burst of electricity when you snore, to high-tech "smart beds" with self-adjusting mattresses that are said to be able to track people sleep position and raise your head a few degrees to prevent snoring.

Some solutions may seem a bit dated, such as anti-snoring chin straps and mouthpieces or mouthguards, which work by repositioning your jaw so your airway can open in the proper way.

But I suggest you view these anti-snoring devices with skepticism—not all of them have enough scientific research to back up their claimed capabilities. Some devices are so poorly designed that some chin straps, for example, may completely cover the wearer's mouth.

Can I stop snoring naturally? OR Can you Do Anything to Stop Snoring?

Try these simple home remedies to cure snoring

Sleep on your side. For some people, this simple method is effective enough because it prevents the tongue from sticking back into the throat and causing airway obstruction.

Elevate your head slightly. This prevents your airways from becoming compressed. You can try placing a 4-inch-thick wedge or plug under the mattress to raise it.

Try using an oral appliance. Some dentists can help you create a device that changes the opening of your airway to give your tongue enough room so it doesn't block your airway.

Use a steam bowl. Before going to bed, pour a bowl of hot water, then cover it with a towel, place your head directly above the hot water, and inhale the steam with deep breaths. Doing this will help clear your airways and reduce bloating in your nasal passages.

What to Eat to Stop Snoring?

Don't overeat at night. A stomach full of food can squeeze your diaphragm, further impeding your ability to breathe easily.

How much Weight i need to Lose to Stop Snoring?

Manage your weight. Overweight people often have excess tissue in their throats, which can also lead to snoring.

Perform tongue and throat exercises. This can make these body structures stronger. Here is a very simple exercise method:

•   Gently bring the upper and lower molars together.

•   Open your mouth and spread the molars as far apart as possible                 without stretching the mouth too much.

•   Repeat 10 - 20 times. After 5 to 10 repetitions, you should feel that        your jaw muscles are getting stronger and the back of your mouth has     opened up considerably.

Does Nasal Spary Help with Snoring? 

Try using a nasal strip or an external nasal dilator. You can apply these tapes to the bridge of your nose to widen your nasal passages and improve your breathing.

Also, dilators can be used on the outside of your nostrils to reduce resistance to airflow so you can breathe easier (note, these tools are not effective for people with sleep apnea).

Don't drink alcohol and smoke. 

Both relax your tongue and throat muscles, making snoring worse. Smoking also irritates the lining of the throat and nasal cavities, causing them to swell and reduce the airflow through them.

Don't drink milk before going to bed. This can make snoring worse because it can form a layer of mucus in your throat and tongue. If you feel thirsty, just drink water.

Relieves nasal congestion caused by infection or allergies. Nasal congestion reduces the amount of air that passes through your nose, forcing you to breathe through your mouth and prompting you to snore.

Do not take sedatives. Like alcohol, these drugs depress your central nervous system and cause your muscles to relax excessively, including the tissues in your throat.

Essential oils can help you reduce snoring

High-quality essential oils have a variety of medical uses, including a study published in the journal Phytotherapy Research that found they may help reduce snoring.

After using an essential oil blend containing thyme, lavender, eucalyptus and sage essential oils, 82% of respondents (partners of snorers) reported that their partner's snoring improved significantly. Some of the best essential oils to help relieve snoring include:

You can add these essential oils to a vaporizer or inhale them directly through steam inhalation. You can also rub essential oils on your chest or near your nose, but be sure to dilute it in a safe carrier oil first. Also don’t forget to do a skin patch test to make sure you’re not allergic to this essential oil.

How to Sleep with a Snorer?

• Listen to White Noise
• Use Earplugs
• Sleep in a Different Room
• Go to Sleep Before Someone Who Snores

Should you consider surgery to stop snoring?

Since this is an invasive procedure, there is a good chance it can also cause more serious and potentially harmful side effects. Examples of surgical procedures used to treat snoring include:

Uvulopalatopharyngoplasty (UPPP): After you are given a general anesthetic, your doctor tightens and removes excess tissue from the throat area. It should be noted that this method is accompanied by symptoms such as pain, bleeding, infection and nasal congestion.

Orthosomnia: After you are given local anesthesia, your doctor will use low-intensity radiofrequency signals to shrink your soft palate. This procedure is also called radiofrequency tissue ablation.

Laser-assisted uvulopalatinoplasty (LAUPPP): The goal of this surgery is to shorten your soft palate and remove the uvula. Your doctor will also remove excess tissue to widen your airways and reduce vibration caused by airflow. This is an outpatient procedure and usually requires more than one session.

Soft palate implants: Also known as “stent implants,” this involves implanting braided polyester filament threads into your soft palate to make the soft palate stronger. The procedure is said to not cause any serious side effects, but its safety and long-term effects are still under investigation.

Again, it is important that you treat these surgeries as a last resort and only do so after you have tried all of the safe treatments mentioned above and have had no success. Also be sure to thoroughly discuss the possible risks of surgery with your doctor so you are fully aware of the consequences you may face.

If your snoring is caused by sleep apnea, you may need professional help

Please note that if your snoring is accompanied by other alarming symptoms, you may have sleep apnea. These symptoms include:

Sore or dry throat after waking up

Occasionally wake up with a feeling of wheezing or suffocation

Repeated waking up or insomnia

Forgetfulness, mood changes, or decreased libido

Because sleep apnea can cause or worsen other health problems, it's important that you address this breathing problem immediately. Unfortunately, the traditional treatment for this condition is a CPAP machine (continuous positive airway pressure), which works by using air pressure to open your airways, allowing you to breathe easier.

But CPAP metrics don’t address the root cause of the problem. Additionally, such instruments are very noisy and difficult to operate, maintain, and/or clean. Some people also find it very bulky and feels like sleeping with a mask strapped to their face.

How Stop Snoring Women?

Women should participate strengthen physical exercise and maintain good living habits.

Snoring women should mainly eat soft food and avoid eating hot food. Avoid strenuous activities.

Women should avoid tobacco and alcohol addiction, because smoking can aggravate respiratory symptoms, and drinking alcohol can aggravate snoring, nighttime breathing disorders and hypoxemia. Especially drinking before bed.

For obese women, they should actively lose weight and exercise more.

Summary of the Article

Snoring is associated with obesity and old age even for those who do not have sleep apnea symptoms.While snoring does not necessarily indicate the presence of a sleep disorder, it can disrupt sleep for you and your partner.

Try these simple home remedies to cure snoring:-

• Sleep on your side. 
• Use a steam bowl. Doing this will help clear your airways and reduce bloating in your nasal passages.
• Some dentists can help you create a device that changes the opening of your airway to give your tongue enough room so it doesn't block your airway. 
• Elevate your head slightly. This prevents your airways from becoming compressed.