Ever wonder how all that snoring racket gets made? During sleep, the muscles of the throat and mouth relax. This relaxation narrows the trachea- that’s the “windpipe” that carries air to and from the lungswhich diminishes airflow when you
breathe. Within the narrowed airway, the tissues of the soft palate and uvula shake and vibrate. This vibration causes the noises of snoring.
Snoring isn’t just noisy and annoying. It’s a form of sleepdisordered breathing. Snoring disrupts healthy, sound, restorative sleep. Snoring is also linked to increased risks for other health problems. People who snore are at greater risk
for obstructive sleep apnea, a more serious form of sleep-disordered breathing. According to scientific research, people who snore also face an increased risk of: Heart disease and stroke ,Accidental injury ,Depression and anxiety
,Diminished sexual satisfaction.
Certain people are more at risk of snoring than others. Snoring becomes more common with age. There are other risk factors that increase your likelihood of a snoring problem: Being overweight.. Carrying excess weight significantly elevates
your chances of snoring. Inflammation of the nose, throat, and airway. This inflammation can be caused by conditions such as allergies and respiratory infections.
Alcohol consumption.. Alcohol causes exaggerated muscle relaxation, which can make snoring more likely.
Smoking.. Smoking irritates the sensitive tissues of the nose, throat, and airway, making them more likely to vibrate and cause snoring.
Sleeping on your back.. This sleeping position can lead to a narrower airway. Many people are more likely to snoring when sleeping on their backs, rather than their sides.
Congestion and irritation in the nose and throat are common causes of snoring. My mantra for tackling a snoring problem? Decongest for better rest. A clear nose and throat that’s also not dry or irritated will allow you to breathe better
while you sleep, and can help to reduce or eliminate snoring. To alleviate your snoring, work your way through these strategies, starting with the first until you find the remedy that’s right for you.
Use a saline spray or nasal wash
Rinsing and cleaning the nasal passages, whether with a saline spray or a neti pot with salinated, distilled water, can help clear them of debris that clog the passages and reduce the size of internal tissues.
Dilate the nasal passages externally
Strips placed on the exterior of the nose help keep nasal passages open during sleep. Breath Right is a popular external nasal dilator. Research shows this treatment can reduce the frequency and intensity of snoring. Theravent makes an
external nasal dilator that is effective and well researched. Theravent uses your own breathing to help you breathe normally during sleep. With Theravent, your natural inhale and exhale create what’s known as expiratory positive airway
pressure, a gentle form of air pressure that helps to keep your airway open while you’re sleeping.
Try a decongestant spray
Decongestant sprays such as Flonase or Afrin work to reduce mucus and congestion in the nasal passages by narrowing blood vessels
Dilate the nasal passages internally
There are also internal nasal dilators that work to reduce congestion and snoring. These are stents or cones placed inside the nostrils during sleep. Mute is an internal nasal dilation product that I recommend.
Use a mouth guard
Mouth guards can reduce snoring by gently moving the lower jaw forward and holding the tongue down, helping to keep the airway open during sleep. A few things to keep in mind when considering a mouth guard. If you are buying a mouth guard
over the counter, select a mouth guard that uses a boil and bite mold to create a shape that fits your mouth, and one that is moveable and able to adjust your lower jaw, as well as hold down your tongue. Zyppah is a mouth guard that meets
these criteria.
How to stop snoring
The good news is, snoring doesn’t have to be a permanent fixture of your sleep routine. There are several ways to treat a snoring issue. There are lifestyle changes you can make that may help to reduce your snoring:
Lose weight. Even a small weight loss-as little as five percent-can make a significant difference to snoring. Switch sleeping positions. Sleeping on your side can diminish the frequency and intensity of snoring, compared to sleeping on your
back. Avoid alcohol close to bedtime, Avoid heavy meals close to bedtime, Quit smoking.
Seek treatment for allergies and respiratory problems. And talk to your doctor about the medications you’re taking. Some medications, including antihistamines and sleeping pills, can aggravate a snoring problem. Ask your physician for help
in finding alternatives.
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