Snoring occurs when air flows past your throat, as opposed to your nose when you breathe while sleeping. The passage of air causes relaxes tissues to vibrate causing harsh, annoying snoring sound. In extreme condition, snoring can interrupt your sleep or that of your partner. The pillows and beds play a major role when it comes to snoring. If you are planning to control snoring opt for the top rated pillow to prevent snoring that has a lot of positive effects.
Causes include drinking alcohol close to bedtime and not sleeping properly.
Easy Fixes for Snoring
Change your sleeping position
When you lay on your back, your soft palate and the base of your tongue collapse towards your throat. Consequently, when you breathe in your sleep a vibrating sound occurs. So, making a conscious effort to always sleep on your side can help you overcome the issue. However, since you may revert to the wrong sleeping position when you fall asleep, a body pillow that supports your whole body can fix it. Such a pillow helps you maintain the right sleeping position throughout the night.
Use a nasal dilator
Also called snoring clips or nose vents, this snoring aid enhances nasal breathing thus stopping nasal snoring. It basically consists of two tiny soft plastic arches (tubules) connected via a bridge. The exact form differs from one manufacturer to another. Every arch is gently pushed into a nostril. The device expands and normalizes nasal entrance and the associated front sections of your nasal cavity. Consequently, the dilator averts a collapse of nasal passage even during intensive inhalation.
Avoid taking alcohol too close to bedtime
Sedatives and alcohol negatively affect the ability of muscles at the back of our throat to rest. The snoring gets worse when you take alcohol a few hours (4 to 5) before you retire to bed. That is why people who rarely snore may start to snore when they drink too much close to sleeping time. The solution is to either reduce your alcohol intake or even avoid sleeping late into the evenings. Indulging during the day (several hours before sleeping) substantially reduces the effect.
Alter your jaw position
A relaxed tongue happens to the yet another significant source of snoring. When your tongue falls back towards your throat while you sleep, tongue snoring occurs. So, always moving your lower jaw slightly forwards fixes the issue. If your effort to adjust the position of your jaw fails, try a MAD (Mandibular Advancement device. It is a snoring mouthpiece specifically designed to move your lower jaw forward, thereby putting your tongue muscles and tissues under tension. This way, the airways widen allowing easy breathing.
If you started snoring after gaining weight losing the same can help you stop snoring. This tends to be the case for people who gain weight around their neck as the excess fats squeeze and reduce the internal diameter of their throat. The final effect is the frequent collapse of throat tissues during sleep. The collapse, in turn, triggers snoring. So, losing weight reverses the entire process.
Clearly, snoring has different causes and as such, there is no one-size-fits-all solution. Just as the causes differ the remedies vary. So, try the above solutions and pay attention to any change in your snoring. The strategies that show impressive outcome hold the key to your snoring issue. Apply them repeatedly as you combine with healthy habits like losing weight and ditching smoking and you will overcome the issue for good.