Snoring occurs when there is a vibration of your soft palate (the back part of the roof of your mouth). A number of factors cause this. The muscles supporting the opening of the upper airway in the back of the throat relax during sleep. Extra tissue in the palate and uvula, the fleshy piece between the tonsils-vibrates with each breath, and these vibrations actually cause the sound of snoring. In some people, the airway has a tendency to close at any point. Narrowing of the airway will cause turbulence and the noises of snoring.
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 (which contribute to snoring) can be 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 (or second-hand smoke), and certain medications, 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.
Maintain a normal weight - Losing weight can greatly reduce or even end snoring and possible obstructive sleep apnea (OSA). Proper diet and exercise to losing weight.
Don't smoke--period!! can cause increased nasal congestion and mucous in the throat area. Breathing through the nose is more effectual way to bring air into the lungs than mouth breathing.
Reduce alcohol intake
Alcohol can cause relaxation in the soft tissues and muscles in the throat. This will result in snoring or sleep apnea.
Sleep on your side
Sleep on your side; it makes the snoring a little lower
Things to Avoid
There are several things that, by avoiding, will reduce those aggravating nighttime noises. Alcoholic beverages, tranquilizers, antihistamines, cough syrup containing dextromethorphan, sleeping pills or other sedatives loosen muscles, including those in the throat, which will produce snoring. They will also intensify the volume of your snoring.
Some suggest that eating or drinking before bed contributes to snoring. Therefore, a good rule to follow is to avoid food or drinks after seven p.m. It has also been said that foods high in fat or salt may cause some snoring, so now you have one more reason to eat a healthy diet.
Smoking is not only bad for overall health, but may also induce snoring. By kicking the cigarette habit, you can have healthier days and more peaceful nights.
Try a few of these home remedies, and see if you can avoid a sometimes unnecessary trip to the doctor. If nothing works or you’re snoring is accompanied by difficulty breathing, make and appointment with your primary care physician and see what he suggests. Either way, your roommate will thank you.
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