Snoring is a noise produced when an individual breathes (usually while inhaling) during sleep.
Causes for snoring:
Age: Your throat becomes narrower after you reach middle age and beyond, and the muscle tone in throat also decreases.
The way you’re built: Men have more chances to get narrower air passages than women and are more likely to snore. Some of the conditions which cause snoring are a narrow throat, a cleft palate, enlarged adenoids which can be hereditary.
Nasal and sinus problems: Blocked airways cause breathing difficulty and create a vacuum in the throat leading to snoring.
Overweight: Fatty tissue and poor muscle tone contribute to snoring.
Alcohol, smoking, and medications: Alcohol intake, smoking and certain medications leads to more snoring.
Sleep posture: Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
Remedies to overcome snoring:
Lose weight: weight loss can reduce fatty tissue in the back of the throat and decrease snoring. Follow Healthy Weight Loss tips.
Clear air passages: Having a stuffy nose can cause breathing difficult and creates a vacuum in your throat which results in snoring. You can try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
Quit smoking: smoking increases the chances of snoring. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
Establish regular sleep patterns: Create regular sleep patterns can promote better sleep and therefore minimize snoring.
Maintain humidification in bed room: Dry air can irritate membranes in the nose and throat.
Reposition: Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward.
Avoid the following substances to reduce snoring:
Research shows that consumption of certain foods and medicines right before bedtime can make snoring worse.
• Large meals
• Dairy products
• Sleeping pills and other relaxants
Exercises to stop snoring:
Following exercises can help you to stop snoring. Start slow and gradually increase the number of sets as you can do every day.
• Repeat each vowel (a-e-i-o-u) out loud for three minutes throughout the day.
• Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day
• Close your mouth and purse your lips. Hold for 30 seconds.
• Open your mouth, move jaw to the right and hold it for 30 seconds. Repeat on left side
• With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.
Medical treatment for snoring:
Consult an ENT doctor when your own efforts are failed. If you are interested to try a dental appliance for snoring, you need to see a dentist.
Continuous Positive Airway Pressure: To keep airway open during sleep, a machine blows pressurized air into a mask that you wear over your nose.
Dental appliances, oral devices, and lower jaw-positioners will help to open your airway by bringing your lower jaw or your tongue forward during sleep.
Traditional surgery: Uvulopalatopharyngoplasty, Thermal Ablation Palatoplasty, tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate.
New developments: Laser-assisted uvulopalatoplasty and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals.