Congratulations on taking the first steps to discovering how to quit snoring. I know from personal experience what it’s like to live with a snorer. My wife was a snorer for 12 years.
Are You The Victim Of A Snorer?
If yes, you are not alone, 54% of married couples say that their partner snores. People that snore often don’t realize just how loud their snoring is. If you live with a snorer then you know it’s no joke, it can disrupt sleep and it can ruin relationships. Did you know that living with someone who snores is the number 1 medical cause for divorce or relationship breakups?
Millions Of People Snore Worldwide
Everyone snores and it has been estimated that there may be 750 million snorers worldwide. Twice as many men snore as compared to women; even children snore. If you snore it can be a symptom of a more serious medical problem called Sleep Apnea.
Causes Of Snoring And Some Remedies
It’s important for you to figure out why you snore. Snoring is both a breathing and a sleeping disorder. It can be caused from anything from blockage at the tip of the nose to all the way to the back of the throat. As you fall asleep, the tongue falls back and partially blocks the airway, this is many times the major cause of why people snore.
As you gain weight, it can cause the airway to narrow due to extra tissue forming around the airway. Losing weight is very important, not only for your health, but it’s not so easy to do. Try and get more exercise, by toning your muscles, this will promote better sleeping patterns. There are snorers that are thin, so being overweight is only one of the causes for this condition.
Many times people who are thin and snore may not be breathing properly through their nose due to an injury to their nose when they were younger. Maybe they had broken their nose at some point in their life, or injured their nose while playing sports or falling off a bicycle causing a partial blockage. Maybe enlarged tonsils can also cause blockage.
Another cause of snoring may be consuming alcohol to close to bedtime. This can cause the throat tissue to become too relaxed and cause a vibration of tissue in the throat causing snoring. Try and consume the last alcohol beverage at least four hours before bedtime.
Also eating before bedtime can be the cause of snoring, so eat a few hours before going to bed. Limit the use of sedatives and antihistamines before bedtime, as these will also cause the throat tissue to become too relaxed and cause snoring.
Sleeping on your back can also be a cause of snoring because it obstructs the airway, so try to sleep on your side, it will improve the air flow and make you less likely to snore. Maybe changing pillows can also help in easier breathing while sleeping because the shape of the pillow can often open up airways which helps you breathe easier.
Your bedroom can be a playground for dust and other allergens that can cause your nose to become stuffy. Pillows can attract these substances and can cause allergic reactions in turn causing you to snore and if you are fine during the day and stuffed up at night an old pillow may be to blame.
To help keep your pillow fresh toss it in the dryer on air only fluff cycle every couple of weeks to keep allergens as low as possible, you may want to replace it every six months if you find this is helping.
Drink plenty of water. Water plays an important role in our bodies, it keeps us hydrated, and feeling good. It also helps to keep our soft palate from becoming to sticky while we sleep which can lead to snoring.
Smoking can cause you to snore because it clogs the throat and weakens the throat muscles causing the rattling of tissue, so quit smoking now.
When To Consult With Your Doctor
If you have tried these easy home snoring solutions and still cannot find any relief you may want to consult your doctor or dentist. They can offer a wide range of snoring solutions that are safe and properly tested.
Snoring can be a warning sign of a bigger problem like sleep apnea or other breathing problems. If you snore loudly, gasp for breath or even stop breathing or choke please consult a doctor, as it is better to be safe than sorry.
Doctors can offer such devices as CPAP (Continuous Positive Airway Pressure) which keeps the airway open during sleep. CPAP is a machine which the user places a mask over the nose and face forces your airway to remain open.
Surgery can also aid those who snore by enlarging the airway in your throat by removing tissue, abnormalities or inserting implants that will stop the vibrations that make you snore. New laser treatments are on the horizon which may lead to yet another snoring solution. You and your doctor must decide on the right snoring remedy for your particular needs.
I know that you will find this site has a lot of the information you need on how to stop snoring. Feel free to visit any of the other posts in search of the right snoring aid for your particular situation.