It is needless to say snoring is the night’s worst nuisance, turning roommates into enemies, and couples on the hunt for how to stop snoring while sleeping. In mild cases, most couples simply wake the spouse to change positions. Yet, some of the truly outrageous snorers seek alternative sleeping resources for fear of creating unforgivable marital discord.
Before you consider ways to stop snoring, you should find out why you are snoring. Sleep disorder specialists throughout the world agree that snoring is not simply an isolated quirk, but probably, in many cases, connected in some way to an underlying medical condition. There could be a possibility of a sleep disorder, more commonly known as sleep apnea. In this case, snorers should be diagnosed and evaluated to find an appropriate treatment.
Anyone who has experienced countless sleepless nights enthusiastically looks into how to stop snoring while sleeping. Unfortunately, there is no miracle product, but that doesn’t mean snoring cannot be alleviated with a few lifestyle changes.
Research has shown several positive sleeping resources that include changing sleeping habits, modifying a diet and losing weight can help curtail the problem.
Changing Sleeping Habits
Many people snore because they lie on their backs. Then the uvula hangs deep into the throat and as you breathe, a vibration or the snoring sound occurs. To diminish snoring, sleep in a cool, well-ventilated and darkened room. Sleep seems to become less disturbed at cooler room temperatures and light stimuli can interrupt deep, restful sleep. Also, when you lie on your side, you get more air because there is less obstruction in the throat, and the vibrations stop.
While it doesn’t appear to be comfortable, most people say they get used to nose clips. The device is simple and inexpensive and you simply place on your nose to close the nostrils. You breathe in more air through the mouth, allowing you to breathe more freely.
Avoid heavy meals before going to bed. The extra load placed on the digestive system can prevent a good night’s sleep. Also, a glass of warm milk at bedtime promotes tryptophan, a naturally occurring amino acid that acts as a mild sedative.
Avoid coffee and other caffeinated beverages, since these are stimulants and may very well interfere with your normal sleep.
Encourage Weight Loss
Although the exact relationship between weight and snoring has not been officially determined, weight gain or obesity has been thought to increase snoring. The increased tissue in the neck and throat, combined with poor fitness and muscle tone can obstruct the upper air passages. According to doctors, excess fat in the neck pushes the tongue back and increases pressure on the throat, thus narrowing the airway during sleep. This also opens the doors for a bevy of health concerns, and doctors suggest weight loss can significantly diminish the problem.
Why Are You Snoring?
Could your tonsils be the blame? The tonsils can sometimes be very large and are so massive it causes obstacles in the airway. The tonsils can narrow the airway passage and result in snoring or even sleep apnea.
It could also be nasal polyps. Nasal polyps are benign, soft and growth in the nasal mucosa. They do not originate from the nasal cavity itself but grow out of the sinuses in the nasal cavity. Because they cause obstruction to breathing, patients begin breathing through the mouth and at the wrong angle, it promotes snoring.
Finally, alcohol and drugs weaken the muscle tension in the neck. It acts as a sedative and over time the patient can become prone to flabby tissue and one begins to snore. Primarily, muscle relaxant drugs and sleeping pills are at the top of the list and have become contributing factors to snoring.
Most people sadly lack insight into various sleeping resources and how to stop snoring while sleeping. All the while, sleep-deprived companions continue to suffer the nightly disturbance. Treating snoring may be more than a simple nightly annoyance. Sure, it’s mostly harmless, but for many, it’s becoming a sign of serious health problems. If snoring is becoming a non-stop nightly occurrence, you may want to consider consulting a doctor. It could mean saving a life.