SNORING: THE TRACTOR IN YOUR THROAT

 CAUSES OF SNORING:

Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.








People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.

Where does the snoring sound come from?

Snoring happens when you can't move air freely through your nose and mouth during sleep. Often caused by the narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring:

Age:

As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.

Nasal and sinus problems:

Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.

Being overweight or out of shape:

Fatty tissue and poor muscle tone contribute to snoring.

Alcohol, smoking, and medications:

Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.

Sleep posture:

Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

How you snore reveals why you snore:

It’s crucial to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.

*Closed-mouth snoring may indicate a problem with your tongue.

*Open-mouth snoring may be related to the tissues in your throat.
Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures. There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.

Lifestyle changes to stop snoring:

Exercise can also help to stop snoring:

Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.

Quit smoking:

Research has proven smoking is a major contributor to snoring. It is believed snoring as a result of smoking is caused by upper airway irritation and inflammation. Even more concerning, prolonged smoking can lead to permanent damage to the respiratory system. Quit smoking today!

Avoid sleeping pills, and sedatives:

The consumption of booze, tranquilizers or sleeping pills can lead to the depression of your central nervous system, which relaxes the muscles of your throat and jaw. Relaxed muscles in this area can cause the tongue to relax as well and block the throat airway. If you consume these substances frequently, they may be to blame for your snoring habit.

Maintain a healthy weight and diet:

Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.

Try to sleep on your side rather than your back:

While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.

Bedtime remedies to help you stop snoring

Clear nasal passages:

Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.

Reposition:

Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.

Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.

Sleep on your side:

Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.

Gargle with a peppermint mouth wash to shrink the lining of your nose and throat:

This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. (But only gargle—do not swallow).

Virtually everybody knows that one individual who sounds like a tractor when he/she sleeps, disturbing not only his/her siblings, partner or even next door neighbor. So even if you do not need this information, share it..who knows?, you might save someones relationship.