Snoring, or loud breathing during sleep, is a harsh sound produced by
vibrations in the back of the throat.
The National Sleep Foundation estimates that over 37 million Americans
are frequent snorers
.
Although snoring is nothing to be ashamed of, it can affect sleep quality – according to the Alaska Sleep Education Center, snorers wake up frequently throughout the night . They may also suffer from excessive daytime sleepiness and chronic headaches.
The good news is that there are many natural and over-the-counter solutions
that can help reduce snoring. Here are the most common causes of snoring
and their corresponding solutions.
Nasal issues
Certain nose and throat conditions can contribute to snoring. Having a
deviated septum – a condition in which the nasal septum, or the cartilage
that separates the left and right nostrils, changes position – partially
blocks the airways, making you more likely to snore at night.
About 80% of the population suffers from a deviated septum. The condition
may be present from birth owing to genetic and congenital factors, or may
be the result of physical trauma to the nose, like an accident.
Solution:
In severe cases, you may undergo septoplasty, a surgical procedure that
straightens and repositions the nasal septum. However, if you want a
non-invasive ways to stop snoring,
you can try nasal dilators like Mute Snoring that gently lift the sides of
the nose away from the septum. This opens up the airways and helps you
breathe better during sleep.
Allergies
In some cases, allergies that cause nasal congestion can
also contribute to loud snoring. When you have trouble breathing through
your nose at night, you might produce whistling or rumbling noises in your
sleep.
Solution:
Talk to your doctor to find out how you can manage chronic and seasonal
allergies. They may prescribe medication to help alleviate your symptoms.
Avoid triggers, and keep your bedroom free of allergens like dust and
animal hair.
Sleeping position
A nationwide survey by the Better Sleep Council (BSC) found that the
Soldier position was the fourth most common sleeping position in the United
States, with 11% of respondents saying they prefer to sleep flat on their
backs, with their arms down their sides and close to the body.
The Starfish was the position of choice for 7% of participants, who like to sleep on their backs with arms stretched over their heads.
The Starfish was the position of choice for 7% of participants, who like to sleep on their backs with arms stretched over their heads.
However, sleeping on your back will make you more likely to snore. This is
because the base of your tongue and soft palate collapse to the back of the
throat when you sleep in this position, obstructing the airways during
sleep.
Solution:
Sleeping on your side can help reduce snoring, as it prevents the base of
the tongue from blocking the airways. BSC also notes that this sleeping
position is beneficial in alleviating insomnia and sleep deprivation.
They suggest that the Fetal position, or sleeping with your knees bent
slightly upwards to the chest, is the most comfortable variation of side
sleeping.
Have a bad back? No problem – you can sleep better on your side by wedging
a pillow between your legs, since this eases the pressure on the hips and
the lower back.
Alcohol consumption
Taking alcohol four to five hours before bedtime can make you more likely
to snore. Everyone’s throat muscles relax during sleep. But alcohol, a
potent muscle relaxant, can cause those muscles to slacken even more,
creating turbulence as you breathe.
Solution:
Skip the booze after dinner. If you use alcohol to induce sleep, try herbal
tea, like chamomile or lemon balm to feel more relaxed before bedtime.
If you really want to go out for drinks, go to Happy Hour, which is usually
between 4 p.m. and 7 p.m.
Medications
Drugs with a sedating effect, such as muscle relaxants, antihistamines,
tranquilizers, narcotics, and sleeping pills, behave much like alcohol.
They can exaggerate muscle relaxation in the throat and nasal passages,
which induces snoring.
Solution:
Avoid taking these medicines before bed. If you have a condition that
requires you to take these medicines, ask your doctor if you can take them
earlier in the day, and whether there are alternatives in the market that
don’t worsen snoring. You can also discuss the risks
versus benefits of taking these medicines for your condition.
If you simply take these drugs to help you fall asleep, try natural methods
that also cause drowsiness, like taking a warm shower before bed or making
sure your bedroom is conducive for sleep.
If you think you suffer from obstructive sleep apnea, however, it might not
enough to reduce snoring. Talk to your physician today for more solutions.