Stop snoring at night
There is nothing more irritating than spending sleepless nights, not because you are not sleepy because you simply cannot sleep. The irritating noise of someone snoring is preventing you sleep. And even if you do, you wake up in the middle of it due to sudden spikes in your partner’s snoring.
Or maybe you are the one who snores and you ask how do you stop yourself from snoring at night ?
Sounds familiar. I totally understand why. It is a lifestyle disease affecting a lot of us. In fact, 40% of the world population are affected by it as we speak. However, the problem lies elsewhere.
People fail to understand that it is actually a disease and although it might seem that you are in trouble due to your partner’s habit, in reality, it is the snorer who is much more affected by it.
What causes snoring at night
A person snores when the air is unable to move freely from the nose to the rest of the body through the air passage. The tissues surrounding the throats vibrate causing a person to snore.
People with nasal congestion or with soft nasal or throat tissue are prone to snoring. People with excess weight are also prone to this condition and so are the people who are getting old. In most cases, people are not aware of this.
So they struggle to find the answer to simple questions like why do I snore every night or why do I snore so loud at night.
It can be caused due to a lot of reasons. People who have an obstruction in their nasal passage are prone to it. This obstruction can be caused due to any reason – sinus infection or deviated septum or nasal polyps.
It can also be caused due to poor muscle tone of the throat or the tongue because of which the tongue gets too relaxed and falls back on the nasal passageway while sleeping. Bulky throat tissue is also a major cause.
Why do I snore at night
Men with a neck circumference of more than 17 inches and women with a neck circumference of more than 16 inches are susceptible to it. Children with large nostrils or adenoids often snore as well.
A long uvula or a long soft palate can also be a reason. When the palate vibrates, the air passage can get obstructed and cause snoring.
While mostly, don’t take it too seriously and the snorer becomes the center of ridicule, snoring can lead to a lot of medical conditions and can have many side effects.
To begin with, it is to be remembered, the fact that a person snores means that he/she is not being able to breathe properly. Just imagine how would you feel if you are not able to breathe for a few seconds. Now imagine how snorers feels, although, since they are asleep, they seldom understand the feeling.
Since there are regular intervals in breathing, snorers wake up from sleep often and their heart has to work much more than a non-snorer to pump blood into rest of the body.
Since snorers wake up so many times while sleeping, they have a light sleep. They often wake up with headache and feel drowsy throughout the day. The quality of life goes down which in turn affects every aspect of life – from work to education to family life.
How to reduce snoring at night
So what are the various ways, remedies to reduce or stop this habit? In this article I have covered a few tried and tested solutions:
1.Change in the sleeping position
Loud snoring at night can be caused due to sleeping on one’s back. This is because while lying on the back, the tongue falls back on the throat blocking the air passage. This causes a person to snore more.
Sleeping sideways can control it almost immediately. You can use pillows to stop the snorer from rolling back. In fact, there are a lot of proven ways to prevent the snorer from rolling back including seeing a tennis ball into the pajamas of the snorer so that when the person rolls back, he/she feels uncomfortable and goes back to a sideways position.
2.Avoid alcohol and smoking, especially before going to bed
Wondering how to stop naturally tonight? Avoid alcohol before going to sleep. Consumption of alcohol relaxes the body muscles, making the tissues around the throat and the nose soft.
When the tongue becomes relaxed, it is more susceptible to falling back on the throat causing a person to snore. Smoking, on the other hand, blocks the nasal passage of a person which in turn blocks the air passage. This causes a person to snore.
3.Maintain sleep hygiene
Maintaining a good sleep hygiene goes a long way in ensuring lesser snoring at night. So what causes snoring at night? Irregular sleep schedule are one of the main reasons. Working very long hours and stress of work are also reasons why a person snore.
Due to extreme stress, the body literally crashes when you hit the bed. Hence, you get into an intense sleep, the muscles of the throat relax causing a person to snore.
To avoid this, try to go to sleep around the same time every day and get at least 8 hours of sleep every day. Although naps are a good way of rejuvenating yourself, avoid taking frequent naps. Rather than that, wait till the end of the day to get a good night’s sleep.
Following these will help in avoiding nighttime snoring.
4.Avoid things which deprive your sleep
Use the bed for what it is meant to be used and not for anything else.
Avoid watching television or surfing a computer or mobile just before going to bed. The bluish light emitted by the electronic screen makes our eyes sensitive and deprives us of our sleep.
Moreover, try and avoid caffeine intake as much as possible, especially in the evening.
Avoid heavy cardio workout at least 2 hours before going to bed. Rather than that, opt for light stretching exercises and evening walks. That will help in digestion, in turn, helping you to sleep.
5.Create an environment conducive to sleeping
Ensuring that the room you sleep in is sufficiently dark is a good remedy to stop snore.
As per sleep specialists, the circadian rhythms of the body are affected by light and darkness. The darker the room, the better is the chance of a good night’s sleep.
Moreover, set the temperature of the room to something comfortable to ensure your body does not feel any discomfort. If you live in a dry climate, use a humidifier to keep yourself moist.
How to stop snoring naturally tonight
Take help of instruments which can prevent snoring: While the above methods might help, they are not full proof. Hence, it is possible, that you might not get results. In that case, the best thing is to take the help of an external device to help open the nasal passage and stop snoring.
There are innumerable products available in the market to can help you. While looking for best stop snoring products to use, opt for a device which is compact.
A device that will give you minimum discomfort while sleeping and will still open the nasal passage to let the air through.
A mouthpiece can not only help to control this habit, it will also help the partner in getting a good night’s sleep. And above all, using a mouthpiece like Airsnore is extremely good for the body. It helps easy passage of oxygen, thus preventing a lot of diseases permanently.
Although in most cases we ridicule the snorer, they basically need compassion above everything else. A little change in lifestyle and a little help from an external device can help avoid a lot of medical and associated problems.
In fact, snoring can cause a lot of problems in relationships as well. If this sounds familiar to you, I strongly suggest using the above methods or taking help of external devices.
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