The Statistics says that about 45% of average adults snore. Snoring is usually very irritating for people around ‘annoying snorers’. On the other hand, if you snore during your sleep, you may have a significant reason to be deeply concerned. Well, if you haven’t heard yet, there is 75% of possibility that you have obstructive sleep apnea. It is a severe condition when your breathing is disrupted for a short period while you are sleeping. Plus, snoring can seriously increase the risk of getting heart disease.
According to National Sleep Foundation, over 90 million Americans snore during sleep. More than a third of them (up to 37 million) suffer from snoring on a regular basis. Every fourth person in the world has a problem with snoring, and all those people can’t stop snoring on their own. Do you know that you will, on average, lose more than one hour of sleep each night if you sleep with a snorer? It is pretty reasonable to think that there is a significant chance that snoring will cause strained relationships with your partner if he is a snorer.
Table of Contents
Types of Snorers
For a start, talk to your partner and ask her to help you to discover your snoring pattern. When you determine what type of snorer you are, you can easier help yourself to find the right solution to stop snoring.
|The way you snore reveals why you snore|
|Snoring with a closed mouth||Possible problem with the tongue|
|Snoring with an opened mouth||Possibly connected with tissues in the throat|
|Snoring during sleeping on the back||Mild snoring – a problem you can overcome easily|
|Snoring in every sleep positions||Severe snoring – requires a comprehensive treatment|
1 – Snorer with a closed mouth
Snorers, who snore with a closed mouth, probably have a problem with nasal passageways and the tongue.
2 – Snorer with an opened mouth
People, who snore with a fully opened mouth, probably have tissue in the throat which is too loose and consequently obstructs passage of air and causes snoring.
3 – Snorer during sleeping on the back
Snorers who sleep on their back don’t breathe through the nose. They breathe through their mouth which leads to snoring.
4 – Snorer in every sleep positions
Snorers who snore in any sleep position no matter what, usually have a serious problem. If you are one of them, you should talk with your doctor because there is a possibility that you suffer from apnea.
Usual Causes of Snoring
People start with snoring when there is no possibility to move air freely through the nose and the throat. The familiar snoring sound occurs when the surrounding tissues begin to vibrate. In many cases, your tongue position can make the situation even worse.
Problems with sinuses and nasals – Stuffy nose or blocked airways can make breathing
very difficult and additionally create a vacuum in the throat. It is one of the main reasons for snoring. Sometimes clean, the dust-free house can be crucial in the snoring elimination.
Gender – Men have narrower air passages than women, and that is the reason why they snore more. As a man, you will inherit a restricted throat, enlarged adenoids, and a cleft palate. All of that will contribute to your snoring.
Age – With 45–65 ages, your throat will become narrower, and the tone of your throat muscles gradually decreases. You can’t do anything about growing older, but you can start to change your lifestyle.
Menopause – Unfortunately, during this period your muscle tone will decline, and many women are prone to weight gain in this period. It is a reason why women after 70 birthdays snore as much as men of the same age.
Being out of shape or overweight – Believe you or not, poor muscle tone and fatty tissue increase a possibility of snoring. Sometimes double chin is the sufficient reason for snoring because it makes your airway narrower and leads to an obstruction in the pharynx.
Your position during sleep – Snoring when you sleep on your back can appear because of the flabby flesh in your throat. Your throat relaxes and blocks your airway which leads to snoring. In this case, changing the sleep position almost always help. There are also some special pillows which can help you to stop to snore.
Smoking, alcohol, and medications – Smoking and alcohol increase muscle relaxation as well as some medications such as Diazepam or Lorazepam. They almost always lead to more snoring.
Asthma – Apnea causes snoring. People who have asthma have more problems with apnea during sleep. You don’t have many possibilities when it comes to asthma, but you can use natural asthma therapy. They can help you to stop with snoring.
Snoring Can Be a Severe Problem between Partners
You have already known how many problems can appear when one of the partners snores. If you don’t do something about that, you can face the more significant problem very soon including sleeping in separate rooms. Well, it can be some kind of a solution for couples, but you should count on consequently decrease of your physical and emotional intimacy. Is it snoring really worth the feeling of loneliness and isolation? It looks to me like you are unfairly punished because of something you can’t influence on.
On the other hand, a partner who is awake during the night (even though she has used
every possible solution including sound machines or earplugs, for example, to sleep through the night) can be nervous and irritated because of the lack of sleep. Expect a lot of relationship problems including bad moods, stress, judgment, and difficulties in communication.
If your partner snores and you have an evident difficulty with it, it’s time for you to do something for the person you love. Begin with simple communication. Try to handle the snoring problem sensitively and keep in mind that you don’t need to attack your partner. You want to eliminate his/her problem with snoring, which is terrible for both of you. In many cases, your partner will feel embarrassed, defensive, and vulnerable about the snoring, especially if it is the woman.
Avoid any discussion in the middle of the night or the early morning. Don’t be bitter. Using humor can be helpful as always. Remember, snoring is a physical issue, and both of you should work together to find a solution. The good news is that there are many natural ways to prevent it and improve the quality of your partner’s sleep.
Natural Snoring Remedies
If you want to stop to snore, there are a lot of natural solutions you can try. Even though some proven techniques won’t help everyone, in many cases they can help you to stop to snore.
1 – Change the sleeping position – Try to elevate your head about four inches. It can help your jaw and tongue to move forward and make your breathing more comfortable. Also, it can be helpful if you change the sleeping side. If you attach a tennis ball to your back, it will be uncomfortable to you to sleep on that way, and you will be forced to turn onto your side. It is likely possible that sleeping on the side will become a habit after a while. Then you can relax without the tennis balls.
2 – Introduce a healthy sleep routine – Do you know that if you don’t get enough sleep or your sleeping pattern is interrupted, it will be detrimental to you as well as drinking alcohol or smoking cigarettes? Long working hours without enough rest will lead to deep sleep during the night. In that case, your muscles will become too relaxed, which will cause snoring. Sleep well and plenty and it will help you to reduce the level of your snoring.
3 – Change your pillow – A pillow can often be full of allergens, animal dander, and
accumulated dust which can contribute harder snoring. Refresh your pillow in the air every couple weeks. If you can, try to replace it every six months. It is a guaranteed way to keep dust and allergens at the lowest possible level. Avoid sleeping with pets in the same bedroom. You can try to use a special anti-snoring pillow too, but be prepared that sometimes they don’t work for everyone.
4 – Try to keep the air moist in your bedroom – Dry air irritates nose’s membranes and can cause swollen nasal tissue, which will cause problems with snoring. Using humidifier can be helpful. It will eliminate the dry air and allow you to breathe more naturally. Moreover, you can add essentials oils into the humidifier to boost the effect.
5 – Do tongue and throat exercise – Every exercising will reduce snoring because they will tone muscles in your body, but there are exercises which specifically strengthen the throat muscles. If you make your throat and tongue stronger, it can help to decrease over-relaxation of the throat area. According to some researchers, making funny sounds will help you to reduce the frequency of snoring by 36%.
Pronounce vowels – Curling the tongue in a specific way and pronouncing vowels will strengthen your upper respiratory tract muscles and reduce snoring. Try with loud pronouncing vowels in the particular order – A-E-I-O-U about three minutes. Repeat this exercise a few times a day.
Singing lessons – Surprisingly, there is the clear evidence that vocal exercises you use regularly can help you to reduce snoring. Well, singing tones your tongue, soft palate, palate-pharyngeal arch, and nasal passages which is an excellent solution for all snorers, especially for ‘mouth caused’ ones.
6 – Rinse your nasal passages – This is the right choice for you if you have sinus congestion which blocks your airways. Just rinse your nose with salt water or sterile saline solution every night before you go to bed. In many cases, it will be very helpful and can reduce your snoring. Also, taking a hot shower before bedtime will help you to open your nasal passages.
7 – Try to lose weight – Even you lose only a few pounds, it can reduce some fatty tissue in your double chin and decrease snoring. Control your diet and start to exercise and you will notice the results very soon.
8 – Reduce eating before bed – If you take a big meal before bedtime, your stomach will be full, and it will push up your diaphragm. That will affect your breathing and make your snoring worse.
9 – Avoid dairy products before the bedtime – In some cases, consuming particular foods before you go to bed can cause snoring. For example, dairy products will increase the intensity of your snoring because they leave mucus at the surface of the mucous membranes in your mouth. It can easily block your airways.
10 – Stay hydrated – Drinking plenty of water or other fluids will make secretions in your
nose diluted. Plus, drinking water is associated with weight loss. One German study shows that children, who increase the amount of water they enter into the body by one glass a day, reduce the risk of overweight by 31%. As I have already written, weight loss directly leads to less snoring. Prepare your children on time.
11 – Avoid alcohol, sedatives, and sleeping pills – All of them relax the muscles in your throat and make it difficult for you to breathe. Some medications make snoring worse by inducing a deeper level of sleep. For example, sedatives generally relax the central nervous system including the throat muscles and increase a possibility of snoring.
12 – Give up smoking – It is known that smoking increases chances of snoring because it irritates the membranes in your throat and nose. I have already said that blocking the airways leads to snoring.
13 – Treat allergies – People snore more during allergy season. If you suffer from any kind of allergy and it is a reason for sinus congestion, take antihistamines before bedtime. You will breathe more relaxed when you make your nasal passages free. If they are closed up, you will be forced to breathe through the mouth which leads to snoring. Also, if you suffer from allergies, reducing dust in your bedroom will be helpful.
14 – Herbs which can help – There are some plants which can help you get rid of snoring on the natural and completely healthy way. Don’t hesitate to use them.
Eucalyptus oil – It will help you with chest colds and additionally provide a snore-free night. Take a steam bowl with hot water and five drops of eucalyptus essential oils. Put your head over it, and inhale the steam before going to bed. It will reduce inflammation in your nasal passages and clear the airways which will solve your snoring problem.
Peppermint oil – When the cause of snoring is chest or nasal congestion, you can try pure peppermint oil. In many cases, it can relieve the congestion and consequently stop your snoring.
Goldenseal – It is a supplement which can help with relieving congestion in your nasal passages regardless you choose it in powder, capsule, or liquid form. There is also herbal tea without caffeine in the market which contains this plant.
Fenugreek – This herb can help you to solve problems with sleep apnea and digestive issues. It will relieve acid reflux and indigestion symptoms and help you stop to snore.
Spearmint – This plant will help you with snoring by regulating your possible digestive issues. If you have an acid problem in your digestive system, this herb will help your body to eliminate it which will lead to decreasing snoring.
15 – Vitamin C – This vitamin helps strengthen the immune system and clears the sinuses.
If your airways are not obstructed, and uvula doesn’t vibrate, there will be no all-night snoring. For the best results, you should include pineapple, papaya, red bell pepper, broccoli, orange, and lemon in your diet.
16 – Choose to chew sugar-free gum – Gum can help if you have a problem with narrow airways. Chew it twice a day for 15-20 minutes. It is an excellent exercise for your tongue, mouth, facial muscles, and jaw in general.
17 – Apply nasal dilator or strips – They are inexpensive and easy gadgets which will keep your airways open. Attach strips to the outside of nostrils or wear a nasal dilator over your nose. Both of them will pull open your nose. The video introduces the natural home remedies for snoring.
If you have tried all natural cures and your snoring persists, maybe it is the time to visit your doctor. In some cases, only the surgical procedure can fix structural problems in your airways, and help you to solve this annoying problem.
Before you opt for any radical solution, try one of a lot of anti-snoring devices you can find on the market today. Some of them are quite bizarre, but some of them have already proved to be very useful for many people.
1 – Oral appliance – This dental appliance brings your tongue and lower jaw forward during sleep and can help open your airway. Using it, you will make enough places for your tongue and avoid obstruction during the sleep. Talk to your dentist about this solution or pick out cheaper do-it-yourself kits. You will need a little longer to get used to, but be sure that this device will become your preferred choice when you decide to stop with snoring.
2 – Chin straps – If you snore because you breathe through your mouth, they can be a perfect solution for you. They hold jaws shut and force you to breathe through your nose which reduces snoring.
3 – Varnum mouthpiece – These days, some US researcher’s teams trial a Varnum
mouthpiece, the new device which will stick to the outside of your mouth and prevent opening them during sleep. This comfortable device will stop vibrating the throat tissue and decrease snoring.
If none of the solutions I have listed here appear to work for you, there is a possibility that your snoring is a result of a more significant medical concern. Visit your doctor or go to the clinic for therapeutic intervention.
– CPAP – Continuous Positive Airway Pressure is a device which you wear over your face. It works by blowing pressurized air into a mask and keeping your airway open while you sleep.
– LAUP – Laser-assisted uvulopalatoplasty is a way of shortening your uvula by using a laser. After a few cuts, the surrounding tissues will stiffen which will prevent the vibrations that cause snoring.
– Palatal implants – It’s about small plastic implants which are inserted into your soft palate. They prevent a collapse of your soft palate which has been a reason for snoring in the first place.
– Somnoplasty – It is a simple procedure which uses low levels of radiofrequency heat to cut off tissues of the soft palate and uvula. It takes about 30 minutes, and it’s performed under local anesthesia.
– Surgical procedures – UPPP (Uvulopalatopharyngoplasty), TAP (Thermal Ablation Palatoplasty, adenoidectomy, and tonsillectomy are surgical procedures which expand the size of your airway by removing tissues. Also, surgery can be an excellent option if you have a problem with large adenoids and tonsils or a deviated nasal septum.
Snoring is annoying and disturbing for people who sleep near you. For you, snoring can be a first warning that something is wrong with your health. In some cases, snoring can even cause the severe health problems.
Why would you tolerate a problem for both you and your partner when there are plenty of possibilities to solve it successfully? Find the right solution which will fit you the most and improve your sleep and your entire lifestyle. Plus, your partner will be absolutely thrilled! It is worth the effort, right?