If you’re a snorer you’re probably thinking, ‘I’m asleep and don’t realize I’m snoring, so no big deal.’ It is a big deal, not just for you but for your partner and your health. The vibration of the soft tissue in your upper airway, nose, and throat is what causes that symphony of sound, snoring. It can also be present in those suffering from sleep apnea and can be a precursor to other ailments or serious health concerns. Not only is snoring an annoyance for your loved ones but also detrimental to your health. Therefore, it’s best to treat snoring before you and your partner’s physical health and sleep health suffer any further.
People who carry extra weight may have extra soft tissue in the back of their throats
There are many causes of snoring; allergies, weight, smoking, alcohol consumption, or illness. When you drift off to sleep, your soft palate (roof of the mouth), throat and tongue become relaxed and some tissue can slightly block the airway, causing vibrations, that cause the snoring sound. Depending on your anatomy, if your airway is narrow, this will heighten symptoms as the airflow is more forced.
- Anatomy: People who carry extra weight may have extra soft tissue in the back of their throats. If the uvula is extended, airflow can be disturbed and cause vibration
- Nasal problems: A deviated septum or nasal congestion can lead to snoring
- Sleep position: Those who sleep on their back are more prone to snoring while side sleeping is known to lessen snoring
- Alcohol: Drinking too much before bed relaxes mouth and throat muscles and lessens your natural protection against a blocked airway.
Having insufficient rest and recuperation leads to daytime grumpiness, inability to concentrate, craving sugary foods, caffeine, and alcohol, among other unpleasant symptoms
If snoring is accompanied by any of the following, you could be at risk of sleep apnea.
- Intermittent breathing, your breathing as been witnessed to start and stop during the night
- Gasping for breath at night
- Nighttime chest pain
- Sore throat after waking up
- Morning headache
- Sleepy during the day
- Trouble concentrating
- High blood pressure
Sleep apnea is a medical condition that can have serious implications for your psychical and sleep health. Having insufficient rest and recuperation leads to daytime grumpiness, inability to concentrate, craving sugary foods, caffeine, and alcohol, among other unpleasant symptoms. Consult your doctor for the best treatment plan.
Side sleeping can ease snoring
It is possible to alleviate snoring by implementing some sleep hygiene techniques but first consult your doctor to rule out any underlying health problems. Sleeping with your head elevated on a couple of pillows can help, this is where adjustable bed bases come in handy! Side sleeping is known to have many positive health benefits with alleviating snoring being one of them. Put a pillow between your knees for added comfort. Address any allergies or cause of stress in your life, avoid alcohol and drop those extra pounds if possible.
To ease snoring
- Keep a healthy weight
- Stay hydrated
- Address health concerns
- Keep good sleep hygiene
- Limit alcohol consumption
- Change sleep position
- Invest in quality pillows