Why Snore – Snoring is the sound of obstructed air circulation in the respiratory system due to excessive relaxation of the muscles and tissues of the throat. This obstructed air causes the soft tissue in the throat and roof of the mouth to vibrate which produces a sound while sleeping.
Snoring noise can be produced in both ways – by inhaling and exhaling. Snoring can be intense, causing discomfort to the snorer, their partner, and those around them, but there are also mild snoring. The amount of snoring depends on how much air passes through the narrow passage of the throat.
If the muscles and tissues of the throat located on the passage are too relaxed, it hinders the smooth passage of air; Hence the sound will be louder. People who have a lot of throat and nose tissue, or “floppy” tissue that is more likely to vibrate, are more likely to snore. The tongue may also play a role in obstructing smooth airflow.
So, Why Do We Snore Only While Sleeping?
After all, we let air in and out during the day and it passes through quite easily and we don’t make a snoring sound when we wake up. Well, when we go to bed to sleep after a busy day, the muscles and tissues of our body get relaxed.
This includes the throat and mouth. Relaxed muscles and tissues push down on the throat, creating an air barrier in the passageway.
How to Stop Snoring in Sleep?
Below are some anti-snoring exercises that you can do at home that can help stop snoring. We’re all individuals who respond in different ways, so it may take a little time, patience, and experimenting with different solutions to find what works for you (or your partner) to stop snoring:
Sleep on Your Side Instead of Your Back. Sleeping on your back relaxes the sore muscles and tissues and restricts the flow of air. Usually you are not aware of the position of your body while sleeping, so to maintain the sleeping position on one side, try using positioning pillows.
As the name suggests, these pillows are heavy and strong enough to keep you in a side sleeping position and ensure that you do not roll over on your back or stomach.
When you sleep on your side, place a pillow behind and in front of you to prevent any body rolling over. Eventually your body will adapt to side sleeping and you won’t need supportive positioning pillows.
Check out the Halo Pillow, made from organic cotton and buckwheat hulls, it’s designed to help you sleep better. Try Sewing a Tennis Ball to the Front and Back of Your Pajamas. It is a little more inconvenient than other methods, although it has been shown to work for some people.
The tennis ball will keep you in control if you roll out of your side sleeping position, as it is certainly not pleasant to sleep on a hard tennis ball. Sleeping on the couch for a few weeks can also teach your body to sleep on its side because the sofa has limited space for you to move around.
If the sofa is big enough that you can roll over on your back, try placing a positioning pillow behind you to limit space. Eventually, your body will learn to sleep on its side.If the above solutions seem too uncomfortable or you must sleep on your back, try the ones below:
Increase the Height of Your Pillow, either by placing two pillows closer together or by investing in an anti-snoring pillow. Elevation helps to reduce the pressure that relaxed throat muscles and tongue put on the airway passages, allowing for uninterrupted airflow through the respiratory system.
Make sure that your neck does not bend too high as this will put more pressure on the neck muscles. Read Anti-Snoring Pillow Reviews to find the best pillow for you.
Try an anti-snoring mouthpiece. These devices help reposition the lower jaw and tongue by bringing them forward, allowing air to pass more smoothly through the throat and nose.
There are many different types of these devices on the market, from home kits to anti-snoring aids designed specifically for you by a dentist, so do your research to find out which is best for you.
Which is The American Sleep Association reviewed several popular anti-snoring devices that are worth reading if you’re considering this method.
Keep your sinuses and nasal passages clean. There are several ways to do this: blowing your nose before bed, using a saline rinse to clear out the sinuses, a neti pot, decongestant nasal spray or nasal splint, and eucalyptus or tea tree oil.
A scent diffuser can help you breathe smoothly during sleep. , If you suffer from hay fever or allergies, take extra precautions to keep your room free of dust and pets. Consult your doctor if you want to explore taking antihistamines to reduce allergy symptoms.
A humidifier helps keep the air in the room moist, as dry air can sometimes irritate the nasal passages, leading to snoring.
Make sure you pay mental attention to where you wake up in the morning. If you’re on your side, that’s a good sign, it means the method you’re using is working! If you’re still waking up on your back, try a different strategy and don’t give up!
Mandita has been suffering from OSA syndrome for many years, due to which she started snoring very loudly. Because it is a sleep disorder that is not widely talked about, she found it difficult to locate information to help her understand the causes and symptoms of the syndrome and the available treatments.