How To Stop Snoring: Cures, Remedies

On wellness and balance, let’s educate ourselves on some habits that we regard as natural and not to be concerned of .  Anyways we feel it is not getting into the way of our active lifestyle, our bodies are healthy. We are in denial snoring is causing us discomforts and it is of no health concern, let's find out.

·         SNORING IS A KIND OF SLEEP DISORDER.  Many people don’t think of snoring as a sleep disorder, but snoring can be a sign of sleep apnea, which causes breathing interruptions during sleep and can result in serious health complications or death. Source: U.S. Centers for Disease Control and Prevention (2010).

I think most of us snores, men or women even babies  and your pets  may snore too.  But snoring can affect the quantity and quality of your sleep. Poor sleep can lead to daytime fatigue, irritability, and increased health problems. And, if your snoring is so loud that your bed partner can't sleep, you may end up banished from the bedroom. Sleeping in separate bedrooms doesn’t have to be the remedy for your snoring. In fact, there are many effective treatments for snoring. Discovering the cause of your snoring and finding the right cure will vastly improve your health, your relationships, and, of course, your sleep.

My husband’s snoring is not too bad, in fact it is music to my ear.  The soft growl lulls me to sleep perhaps because he is not a heavy snorer. But wait when drinking after special occasions how about the sound of a helicopter ready for take off. I feel uneasy sounds like life is being taken out of the body, sometimes scary. 

The causes of snoring: Identify the cause to find the cure

Not all snoring is the same. Everyone snores for different reasons. When we get to the bottom of why we snore, then we can find the right solutions to a quieter, deeper sleep. People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making it better.

Where does the snore sound come from?

Snoring is caused by a narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring

Although it may be upsetting to think that there could be problems at the root of you or your bed buddy’s snoring, it’s important to get to the bottom of it. When you do, you’ll protect your health, and the intimacy of your relationship.

• .                Age.  As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.

•              The way you’re built.  Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes (which contribute to snoring) can be hereditary.

•             Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.

•             Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. 
•          Alcohol, smoking, and medications. Alcohol intake, smoking (or second-hand smoke), and certain medications, increase muscle relaxation leading to more snoring.
•            Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

Troubleshoot to stop snoring.

So you’ve tried different sleeping positions and you still suffer from noisy nights? Try the following self-help tips.

•             Lose weight.  Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease snoring.  See Healthy Weight Loss Your Way  for some tips on getting started. Exercise in general can help because toning arms, legs, and abs inadvertently leads to toning muscles you don’t see in the throat, which leads to less snoring.
•            Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
•            Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
•        Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can promote better sleep and therefore minimize snoring.
•             Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
•             Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. (Tip: go pillow-free or try a specially designed pillow to make sure your neck muscles are not crimped).

These practical remedies wouldn't cost you a cent, just a little discipline for a desired good night sleep. 

Have a fantastic and marvelous life!

Resources: For more health informations on sleep disorders go to www.sleepeducation.com or cdc.gov/sleep/.