Snoring is the sound of obstructed air movement in the respiratory system because of excessively relaxed throat muscles and tissues. This blocked air causes the soft tissue in the throat and roof of the mouth to vibrate that creates a sound when sleeping. The snoring sound can be produced both ways- from breathing in and breathing out.
Snoring can be loud, which causes distress to the snorer, their spouse and the people surrounding them, but there’s also soft snoring. The volume of the snoring is determined by how much air passes through the narrow passageway of the throat. If the throat muscles and cells found on the passageway are too relaxed, this obstructs the air passage through easily; hence the noise will tend to be louder.
People who have too much throat and nasal tissue or”floppy” tissue that is more likely to vibrate are more likely to snore. The tongue can also play a role in interrupting smooth airflow.
After all, we breathe air in and out throughout the day and it moves smoothly enough and we do not create a snoring sound while we’re awake. Well, when we go into bed to sleep after a long hectic day, our body’s tissues and muscles relax; this includes the mouth and throat. The relaxed tissue and muscles push down on the throat, hence causing the air obstruction in the passageway.
Following are a few anti-snoring bedtime practices you can do at home that may help stop snoring. We’re all individuals that respond to different methods, so it may take a little time, patience and experimenting with different solutions to find out what works for you (or your partner) to stop snoring:
Sleep on our side rather than your back. Usually you are not aware of the position of your body while sleeping, therefore to maintain a side sleeping position, consider using positioning pillows. As the name implies, These pillows are heavy and firm enough to hold you in side sleeping position and make certain you don’t roll on your back or your stomach. Place a pillow behind and in front of you once you sleep on your side to prevent any rolling of the body. Eventually your body will adapt to side sleeping and you won’t require the assistance positioning pillows. Have a look at the Hullo Pillow, made from organic cotton and Buckwheat Hulls, it’s designed to assist you sleep better.
Try sewing a tennis ball into the front and rear of your pyjamas. This is slightly more uncomfortable than other procedures, however it has proved to work for some people. If you roll from your side sleeping position, the tennis balls will keep you in check, since it’s certainly not pleasant sleeping on a difficult tennis ball.
Sleeping on the couch for a few weeks may also teach your body to sleep on its side as the sofa has limited space for one to roll around. If the sofa is large enough to enable you roll onto your back, consider placing a positioning pillow behind you to restrict the distance. Finally, your body will learn how to sleep on its side.
If the above solutions sound too uncomfortable or you must absolutely sleep on your back, try the below:
Increase the elevation of your pillow, either through stacking two pillows together or investing in an anti-snoring pillow. The elevation can help to relieve the pressure that the relaxed throat muscles and tongue set on the airway passage, allowing smooth gliding airflow through the respiratory system. Be certain not to have your neck flexed too far upwards as this will over stress the neck muscles. Read up on anti-snoring cushion reviews to find the one most suitable for you.
These devices help reposition the lower jaw and tongue by bringing them forward, allowing air to pass through the nose and throat easily. There are many different types of these devices on the market, from house kits to anti-snoring aids specifically designed for you by a dentist, so do your research to find which is the best for you. The American Sleep Association reviewed a selection of popular anti snoring devices, worth the read if you’re thinking of this method.
There are lots of ways to do this: blowing your nose , having a saline rinse to clear the sinus, a neti pot, nasal decongestant spray or nasal strips and diffuser using Eucalyptus or Tea Tree Oil scent can all assist in smooth breathing during sleep. If you suffer from hay fever or allergies, take extra precautions to help keep you room free from dust and pets. Consult your physician if you would like to explore taking antihistamines to relieve the allergic symptoms.
A humidifier helps keep the atmosphere in the area moist, as dry air can sometimes irritate the nasal passages, causing snoring.
Be sure to keep a mental note on the position you wake up from in the morning. If you’re on your side, that’s a great sign, it means the method you are using is working! If you are still waking up on your back, try a different tactic and don’t give up!