Snoring interferes with sleep not only for those who are nearby but also for the snoring themselves. This ailment inhibits oxygen supply to your brain, interfering with its normal ventilation, and hence sufficient blood flow. Such problems cause high blood pressure and, as a result, the development of strokes and heart attacks. In this article, we tell you how to cure snoring, and on sleepingmola.com, you can find more information on fighting sleep disorders and tips for choosing the right mattresses and pillows.
What Causes Snoring
Snoring occurs when people can’t breathe through their nose and have to open their mouths to breathe. Because of that, a soft palate begins to move, creating vibration, accompanied by unpleasant loud sounds. It can happen for many reasons:
- Nasal septum deviation. It can be both congenital and acquired.
- Overwork and stress. Gradually accumulating fatigue, emotional stress, and inadequate rest have an extremely negative effect on all organs’ health.
- Adenoids. It is a childhood disease that occurs due to a tonsils increase in the nasopharynx.
- A polyp is an overgrowth of a mucous membrane of the nose and nasopharynx.
- Congenital developmental abnormalities, such as enlargement of lower turbinates, long tongue, small lower jaw, or narrow nasal passages.
- Overweight. Excessive accumulation of fatty tissue in a neck leads to a decrease in the pharynx lumen, interfering with normal breathing.
- Age-related changes, e.g., a decrease in a throat and nasopharynx muscle tone, including a palate flabbiness.
- The use of alcohol, drugs, and sedatives. They cause general muscle relaxation and promote snoring.
If you feel well and there is no indication for serious medication or surgery, you can try to stop snoring yourself. First of all, you should start with a diet. Monitor your meal plan and exercise regularly to keep yourself in good shape. Quitting smoking and not abusing alcohol will be useful, either. It will be good for your body anyway, but at the same time, it will save you from snoring. By the way, sleeping pills and other sedatives have a similar effect on the human body. They relax throat muscles, causing palate vibrations.
It is also worth trying to control your sleeping posture. Most people snore while lying on their backs. If you can’t sleep on your side, place a tennis ball, cushion, or U-shape pregnancy pillow under your back. When you decide to roll over onto your back, it will return you to your original position. Get an orthopedic pillow. It is not only made to support your head and neck while you sleep. It also keeps your jaw in the correct position, allowing you to breathe correctly and silently.
If the previous section tips were not useful in your case, there are more serious ways to treat snoring. If its appearance is associated with a cold, use a nasal spray that relieves mucous membranes’ swelling. Seek professional advice if you experience severe discomfort from your snoring. Doctors will accurately determine the cause (for example, with the help of an MRI) and, possibly, recommend surgical intervention. If there is no indication for it, they may recommend a snoring mouthpiece, a chin holder, CPAP, and other useful gadgets.