By leah jones
Snoring can cause disruptions with sleep and your relationships. It can also just be a habit you want to get rid of.
Snoring occurs when airflow through the mouth and nose is partially obstructed during sleep, causing surrounding tissues to vibrate and produce sound.
There are various underlying causes of snoring but it typically involves issues that narrow or block the airway.
Factors that can narrow or block the airflow include physical make-up (like a small jaw or narrow throat), older age, excess body fat around the throat, sleep position, alcohol consumption and more.
Snoring can also be related to a condition known as Obstructive Sleep Apnea (OSA), when the airway becomes completely blocked during sleep. This leads to pauses in breathing and loud snoring.
Snoring isn’t necessarily bad as it is something almost everyone does at some point. Still, if symptoms of OSA occur (such as gasping for air while sleeping or extreme fatigue), you should contact a doctor.
There are several ways you can reduce snoring if you are unsure of the underlying cause. Many of them are simple changes you can make within your lifestyle.
Try sleeping on your side. Sleeping on your back can cause the tongue and soft tissues to drop backward, partially blocking the airway. A body pillow can help you stay on your side while sleeping.
Raise the head of your bed or use a thicker pillow to elevate your head and therefore keep the airways open.
Avoid drinking alcohol or taking sedatives (especially close to bed time). These relax the throat muscles, increasing the likelihood of snoring. Smoking can also cause inflammation that leads to snoring.
This solution is a lot easier said than done. However, excess weight can narrow the airway with the extra tissue around the neck and throat, so losing some of that weight can reduce snoring.
Reducing congestion with nasal spray or antihistamines can help with snoring. You can also use nasal strips or dilators to help open nasal passages.
Talk to a doctor about solutions like a Continuous Positive Airway Pressure (CPAP) machine which can help keep the airway open (especially for OSA). Oral appliances can do the same by repositioning the jaw.
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