What causes snoring? Truth is, nearly half of all adults snore, at least occasionally. Snoring is most common among men, seniors, and people who are overweight.
Learn basic facts about snoring, how it can affect your life, and how to cope with it.
Facts about Snoring
Snoring and Health:
1. Monitor your sleep quality.
If you live alone, it may be difficult to know for sure if you snore. One warning sign of snoring is waking up in the morning feeling tired, even after a full night’s sleep. Your snoring may actually be waking you up continually throughout the night and interfering with the quality of your sleep. Of course, snoring is not the only cause of waking up feeling tired, but it is worth looking into as a possible cause.
2. Think about your relationships.
If you live with friends, relatives, or a significant other, your snoring may be negatively affecting them too. Perhaps you’re keeping those you live with from getting a good night’s sleep because their sleep is affected by listening to your loud snoring. Use this as motivation to seek help or get treatment.
3. Manage the risks of cardiovascular issues.
Doctors have reported that obstructive sleep apnea places a heavy strain on the heart. More recent studies suggest that even less severe snoring could increase the risk for heart disease. Early treatment is important to catch increases in blood pressure and other changes promptly.
4. Know the causes of your snoring.
Different causes of snoring require different treatments. Talk with your doctor if you suspect a medical condition such as enlarged tonsils or respiratory infections. Sometimes a sleep study is performed to identify the cause of snoring.
Effective Remedies for Snoring:
1. Get more sleep.
Try getting an extra hour or two of sleep each night and see if your snoring doesn’t dissipate. When you’re overtired, your throat and tongue muscles may loosen and block your airway. This is similar to the effects of aging, but in this case you can do something about it.
2. Sleep on your side.
Some people get instant snoring relief just by sleeping on their side rather than their back. It takes practice to change old habits, but you can train yourself to do it. Putting a pillow alongside your body will help to hold you in place while sleeping on your side.
3. Elevate your head at night.
If you’re free from neck problems, you may want to experiment with holding your head higher at night. You can get a bed that adjusts to an incline or use an extra pillow to prop yourself up a bit. Note that this can put strain on your neck though.
4. Avoid sedatives, alcohol, and late night eating.
Anyone may be vulnerable to snoring after drinking beer, eating pizza, or taking certain medications before bed. Consume your last meal a few hours before you go to sleep.
5. Lose weight.
Excess weight around the throat and lungs also makes it harder to breathe correctly, especially at night when you’re lying down. If you noticed that your snoring started after you put on a few extra pounds, it may be time for a diet and more exercise.
6. Treat nasal congestion.
Steam opens your nasal passages. Why not try a hot shower before bed or a vaporizer while you sleep? Nasal strips and gargling with salt water may also help.
7. Reduce household dust.
Getting household dust under control will help you breathe better night and day. Shop for anti-allergy bedding and replace your pillows regularly.
- Likewise, look into whether there are any other allergens that might be causing you breathing interruption.
- Make an appointment with an allergist for testing.
8. Ask your doctor about non-surgical treatments.
If your snoring persists, there are several medical appliances that your doctor can recommend.
- For example, CPAP therapy is when you use a breathing device to pump air into your body while you sleep. It’s often the primary treatment for sleep apnea.
9. Consider surgery if recommended.
Using surgical methods as a treatment for snoring is relatively rare. Still, there are many surgical options to consider, just in case other therapies fail. Many of these procedures can be done with lasers or micro-waves.
These are just some of the basic tips about snoring. It is recommended to learn more facts about snoring, specifically from experts.
Home remedies and proper medical treatment can often reduce the incidents and intensity of snoring as well as minimize its negative health effects. Get help with snoring whether it’s for yourself or a loved one, then everyone can start enjoying a good night’s sleep!