How to Combat Snoring: Tips and Tricks

For some of us, snoring is nothing more than an occasional annoyance. However, others snore every single night — and experience the side effects for decades. Although this ‘habit’ has often been attributed to nothing more than seemingly mundane breathing problems, there are several underlying issues to explore if we hope to eventually uncover the root cause. Let’s take some time to examine why some individuals snore regularly while others breath freely.

A Quick Look at the Root Causes

Why do we snore? Snoring is caused by the narrowing of airways and tissue vibrating as you breathe. Your tongue, mouth, throat or soft palette relax when you sleep and this creates noise. There are many factors which can be linked to the condition. Some are transient scenarios while others could hint that a more profound underlying problem may be present. Here are some of the most common reasons why an individual could be prone to breathing difficulties and snoring:

• Age
• Gender
• Pregnancy
• Allergies
• The excessive use of alcohol
• Sleeping position
• Obesity or being overweight
• Certain types of medications
• Sleep deprivation

In all of these instances, simple remedies may be able to produce viable results. The main takeaway point here is that you will normally be required to make a handful of lifestyle changes — and over time, these can reduce your snoring.

Is It A More Serious Underlying Condition?

We should also point out the fact that those who regularly snore could be suffering from a serious underlying health issue such as obstructive sleep apnoea. Otherwise known as OSA, this condition results when your airways become narrowed and collapse while sleeping. As your body is deprived of oxygen, you will begin to snore quite loudly. There are many times when a partner might notice such incessant snoring and bring it to your attention. You could also find yourself waking up in the middle of the night feeling out of breath or even choking.

These are a handful of symptoms which could indicate that OSA is present

• Excessive daytime sleepiness
• Choking or gasping while you sleep
• Pauses in breathing
• Morning headaches
• Difficulty concentrating
• Moodiness, irritability or depression
• Frequent need to urinate during the night

It is therefore wise to speak with a sleep specialist to rule out any other conditions. If you are diagnosed with sleep apnoea, there are several effective treatment options which can be procured. We will we examine these a bit later in this article.

Symptoms Could Provide Hints

It could be possible to uncover the reasons why you snore, based upon the symptoms. For example, light snorers may be prone to this condition at specific times of the year if allergens are present. The anatomy of your mouth may also play a role. Variables include the shape of your sinuses, your soft palate, and the base of your tongue. Genetics may also have an impact. If one or both of your parents are known to snore, you could inherit this very same trait. However, those who snore heavily or even wake themselves up from such a habit should make it a point to obtain a professional diagnosis. This arises from the fact that many of the conditions linked to heavy snoring are associated with other risk factors such as obesity and obstructive sleep apnoea.

A Handful of Expert Tips

In the vast majority of cases, there are numerous steps which you can take to limit how often you snore throughout the night.

Sleep position: One useful suggestion involves sleeping on your side as opposed to your back, as this will help to keep your airways open. If it is difficult to sleep on your side due to neck or spine issues, you could instead choose to prop your head up with a handful of additional pillows.

Alcohol: As you might have already imagined, it is best to avoid alcohol or sedatives before going to sleep. These can sometimes cause the muscles within your airways to relax, increasing the chances that you will begin to snore.

Tobacco: Smoking can likewise impact your ability to breathe freely, so try to break this habit.

Weight: If weight issues are the cause, it’s important to get more physical activity in your day. You can start an easy exercise programme (like walking) and limit the carbohydrate-laden foods. Not only will this help you to trim off those excess kilograms, but daily exercise has been directly linked to obtaining quality sleep during the overnight hours.

If this condition is the result of narrow nasal or sinus passages, there are certain strips which can be obtained. These strips are placed around your nose and they will help to widen your nasal passages; once again limiting the amount that you snore.

Addressing the Issue of Obstructive Sleep Apnea

If you have been diagnosed with OSA, the use of a continuous positive airway pressure (CPAP) machine will provide solid results. This machine consists of a mask that is placed over your nose and your mouth. The pressurised air is pumped through this apparatus and it will help your airways to remain open when asleep. Some units can be equipped with a “ramp” feature which gradually increases the pressure while others contain built-in humidifiers if the air pressure causes your mouth and throat to become dry. Either way, always speak with a sleep specialist so that you can encounter the most appropriate solution.

(Finally) Obtaining a Sound Night of Sleep

Those who snore are often prone to disrupted sleep patterns and daily fatigue. As a result, they are at a greater risk of developing long-term conditions such as diabetes, high blood pressure and heart disease. This is why tackling the issue is no laughing matter. Do you suspect that you snore more than usual? Have the symptoms developed over time or did they suddenly appear? If you are concerned about your sleeping habits, take action.

You can order an Intus At-Home Sleep Test, and learn more about your sleep troubles. It’s the first step toward getting the sleep your body needs to stay healthy — so you can enjoy a long life.