It occurs because of a partial blockage in the airways due to the relaxation of the muscles holding How can i stop snoring naturally open. It is as common in men as in women, and is known to increase with age.
Snoring can cause sleep disturbance for both the snorer and those around them, leading to symptoms of excessive daytime sleepiness, reduced mental function, emotional upset, and relationship issues. In severe cases it can also be an early warning sign for obstructive sleep apnoea, whereby people intermittently struggle or stop breathing during the night. Receiving help for such sleep-related breathing disorders is essential as they are linked to an increased risk of cardiovascular disease as well as traffic accidents.
Understanding where your snoring originates from e. Mouth Snoring Mouth-based snoring: This is when you breathe through your mouth during sleep, rather than through your nose. A simple test is to see if you can make the snoring noise with your mouth closed. If you can only do it when it is open then using devices to keep your mouth closed at night could help to reduce the snoring. This is when the tongue falls into the back of the throat blocking the airway.
A simple test is to stick your tongue out as far as it will go and grab it between your teeth. If the snoring noise is reduced in this position, then you are probably a tongue-based snorer.
Nose Snoring Nasal collapse or congestion: This is when the nostrils either collapse or are congested, causing the airway to be blocked. If the nostril collapses then using some form of nasal dilator can be helpful. Throat Snoring Palatal Flutter: If none of the above How can i stop snoring naturally work, then your snoring could be caused by the vibration of the soft tissue in your throat.
Following some of the advice below or seeking professional help would be advised. Weight loss and exercise: Sleeping on your side can prevent the tongue from falling back and blocking the throat during sleep.
Pillows can be used to prevent individuals from rolling back onto their backs during the night. Drinking alcohol relaxes the airway muscles even more than normal, causing further airway collapse, worsening snoring. Limit alcohol consumption also good for weight loss and avoid drinking it at least 4hrs before going to bed. Smoking causes nasal congestion and inflammation leading to a worsening of snoring.
Quitting smoking can help to reduce snoring and improve your overall health. Certain medications such as sleeping pills and antihistamines are designed to have a relaxing effect and can therefore worsen snoring.
Speak How can i stop snoring naturally your Doctor "How can i stop snoring naturally" making any changes to your medication as they might be able to provide non sedative alternatives. If you know that you snore with your mouth open then it can be helpful to keep it closed during sleep by using specifically designed adhesive tape or mouth guards.
Mandibular Advancement Device MAD — If you know that you are a tongue-based snorer then using a MAD can help to move your jaw forward and prevent your tongue from blocking the back of your throat during sleep. If you know that you suffer from nasal collapse then using some form of adhesive nasal dilator strip placed over the outside of the nose can help to keep the airways open and reduce snoring. Nasal congestion and inflammation caused by allergies is a common cause of snoring. Being tested for allergies can therefore help you to identify and reduce potential allergens in your sleeping environment e.
If none of the standard methods mentioned above work to reduce the snoring, then speaking with an Ear, Nose and Throat Specialist about the possibility of surgery can be considered as a last resort.
Block out the noise: The noise of snoring can disturb sleep and therefore blocking it out by using ear plugs can be helpful.
Many different types exist today and the key is finding one that works best for you. Snoring, typically judged as bad, promotes stress and wakefulness. Describing it in this objective and non judgmental way releases you from its emotional grip and increases the chance of actually sleeping.
Let go of the worries: Learning to notice and let go of such unhelpful thoughts when they arrive, can help us to break free from such stressful thinking patterns. For example, the next time you hear snoring, aim to describe the pitch, volume, tempo, crescendo, and other objective characteristics.
Team Media Contact Blog. Subscribe to the Sleep School Newsletter My email address is I confirm I'd like to receive the above information by email. Snoring can sometimes be the thing that makes or breaks a relationship, as a good night's rest is what everyone needs. Here's how
How can i stop snoring naturally stop.
Snoring is a horrible way to be kept awake at night. If you've tried expensive medicines, maybe it's time for a natural remedy. Here are 8 of the best. By now you've probably realized that your snoring may be a cause for concern. Perhaps you feel that it has gotten out of control and is.