Snoring occurs when the air can’t move freely through the nose and throat while you are asleep. This makes the surrounding tissues vibrate, which produces the snoring sound. It may also be related to an underlying sleep disturbance, called obstructive sleep apnea. Is regular snoring at night disrupting the quality of your sleep? Get yourself evaluated by a doctor. Consult an expert NOW!
HOW you snore may reveal WHY you snore!
Here is a list of different types of snoring patterns and what it reveals about your health and condition. Snoring
With open mouth: Related to problems with the tissues in the nose and throat
With the closed mouth: Could indicate problem with the tongue
When sleeping on your back: Probably mild snore which may be improved by changes in sleeping positions and lifestyle modifications
In all sleep positions: Can mean your snoring is more severe and may require a more comprehensive treatment
What Causes You To Snore?
Here are some factors that contribute to snoring and what you can do to alleviate them.
1. Nasal congestion: Excess mucus can constrict the nasal passage. Do rinse the stuffy nose before bed. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
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2. Sleep position: Lying on your back may cause the tissues in the upper airways to droop and constrict breathing. Sleep on your side to avoid this. You can also try raising your upper body with an extra pillow or by propping up the head of the bed a few inches.
3. Alcohol: Alcohol can act as a muscle relaxant and slacken the tissues of your throat while you sleep. Cut down on alcohol intake to turn down the snore volume.
4. Dry air: This can irritate membranes in the nose and throat. Use a humidifier to keep the bedroom air moist
5. Aging: The throat becomes narrower and the muscle tone in the throat decreases with aging. While growing older is a mandate, new bedtime routines and throat exercises can help to prevent snores.
6. Body weight: Extra fat tissue in the neck and throat can narrow the airways. Losing some weight could help to open the airways if the person is overweight or obese, or by propping up the head of the bed a few inches. However, even people who are lean also snore.
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Easy-To-Do Anti-snoring Exercises
Studies[1] show that curling the tongue in specific ways, tissues in the upper airways are strengthened and therefore reduce your snores.
Pronounce the vowels: Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
Simply spend time singing: Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
Snoring is a physical issue. Like a pulled muscle or a common cold, the condition can definitely be improved. It’s nothing to be embarrassed about!
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
Recommended Reads:
Sleep Apnea: Why Do Men Snore More Than Women?
6 Natural Remedies To Stop Snoring and Sleep Snore-Free!
References:
1. Camacho M, Guilleminault C, Wei JM, et al. Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis. Eur Arch
Otorhinolaryngol. 2018 Apr;275(4):849-855. https://www.ncbi.nlm.nih.gov/pubmed/29275425