Snoring gets in the way of relatives, neighbors, and pets, but that's not the point. Snoring is harmful and raises the risk of heart attacks and strokes. Snoring is a common problem, and up to 45% of adults snore occasionally, while 25% do so continuously.
Snoring occurs when air does not flow smoothly through the back of the oropharynx and nasopharynx. In this area, there are soft tissues of the respiratory tract, tongue, palate, uvula. They vibrate when exposed to air and close (for a variety of causes) and we hear sounds of varying volume.
There are many reasons why we snore, so there are many ways to stop snoring.
What are the causes of snoring, and how to treat it?
1. Clogged nose
Correct breathing is through the nose. In actuality, this is why it was created. Therefore, when the nose is clogged or stuffed up - due to allergies or a runny nose - the air passes through the "alternate" routes, and this leads to snoring
How to stop this
Drugs help to cope with congestion; they are different for each type of rhinitis. Just in case, remember that you should not get carried away with vasoconstrictor drops. If your nasal congestion lasts a week and you can't breathe without medication, see your doctor.
2. Curved nasal septum
A thin septum between the two nostrils can be formed so that one nostril is noticeably narrower than the other, which will interfere with nasal breathing.
How to stop this
This type of snoring can only be cured by surgery - rhinoplasty. Sometimes the septum changes shape due to trauma. The treatment is still the same - surgical.
Read also: Learn How to Fall Asleep Fast and Deep
3. Inflammation of the tonsils
The issue with enlarged tonsils (including the so-called adenoids) most frequently affects children. Therefore, if a child snores, you should definitely visit an otolaryngologist and check the tonsils' health.
How to stop this
Follow the recommendations that the ENT will give. In each case, inflammation can be caused by different reasons, which means that the treatment will be different.
4. Sleeping on your back
Even perfectly healthy people snore on their backs; it's all about posture.
How to stop this
The simplest choice is to avoid sleeping on your back. How to do it? Make yourself comfortable with pillows; choose comfortable mattresses. And the most effective way is to make a pocket on the back of a nightgown or T-shirt and place a tennis ball (or other tiny, dense round item) there.
5. Medicines
Medicines have unexpected side effects. Snoring is one of those. Sedatives, muscle relaxants, antidepressants, and sleeping medications can cause relaxation of the tongue and pharynx muscles, which is manifested by snoring.
How to stop this
If you notice a connection between taking medication and snoring, tell your doctor about it, and find new medications.
6. Weak muscle tone and anatomical features
When the muscles are too relaxed, the tongue may sink slightly into the throat and constrict the air space. Sometimes this problem manifests itself with age; sometimes, genetics are to blame, and sometimes people themselves, if they use alcohol or drugs, relax the muscles too much.
In some cases, snoring is caused by the palate's shape, which interferes with the free flow of air. The tongue, if too long, can also cause snoring. Such anatomical characteristics are either born with or are earned with age and overweight.
How to stop this
Sometimes it is enough to return the weight to normal for the night breathing to be restored without any problems. If this is not the case, other risk factors must be excluded.
Alcohol and drugs must be stopped. But if the reason is not in them, then the muscles can be strengthened by breathing exercises and singing. There is no convincing evidence that singing will definitely help, but this method has no contraindications.
Orthodontic appliances can be used. They are somewhat reminiscent of dentures and help correctly position the organs in the oropharynx during sleep to clear the way for air.
Palate surgery is the last treatment option to which, according to the recommendations by the British Association for Snoring and Apnea, should only be treated as a last resort. First, you need to try all other treatment methods and make sure that the structure of the palate is to blame for the snoring. Sadly, this is a painful and unreliable approach that does not guarantee that snoring will stop once and for all.
Why is snoring dangerous?
In addition to the fact that snoring is annoying to everyone around you and forces the snorer to move to a separate room, it can signify serious health problems.
Sleep apnea is not just snoring that interferes with sleep. Apnea Is holding your breath. During sleep, muscle tone in the upper respiratory tract muscle tone decreases. It is difficult to sleep with such a disease because the brain receives a signal about the lack of oxygen and attempts to awaken the person. The patient can wake up several times a night; he does not fall into a deep sleep. As a result, the night is not enough; constant fatigue appears. In the morning, the mouth is dry, with a headache (which is not associated with a hangover).
The risk of cardiovascular illnesses, heart attacks, and strokes is increased by sleep apnea. It is a dangerous condition, but it can also be cured. For example, there are special devices for patients (called CPAP devices) that allow them to breathe fully during sleep.
So, if you're aware of your snoring, constantly want to sleep, feel lethargic and tired, see your doctor.
Also read: How To Fall Asleep in 2 Minutes, Wherever You Are
How to know if you snore
Usually, people are reported snoring by family members or neighbors who suffer from loud noises in the middle of the night. It is more difficult for lonely to notice their own snoring, but it is possible.
Ask a friend to spend the night with you with a light sleep (preferably for several nights), or try to record yourself at least on a dictaphone.
Checklist: how to stop snoring
- Learn to sleep on your side.
- Don't drink alcohol before bed and quit smoking so as not to irritate the oropharynx.
- Maintain a healthy weight.
- Heal colds and fight chronic respiratory diseases.
- Try exercise or at least sing.
- Visit your dentist, ENT, and therapist to find snoring devices or decide if surgery is needed.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker
