Snoring is an awkward habit that makes an individual to make some kind of awkward noise while sleeping. Technically speaking, it refers to the vibration of the respiratory organs which usually results to sound production. In most cases, the habit occurs due to the obstruction of air movement while breathing and sleeping. Sometime, the sound may be low or high. It can as well be frightening to other people sleeping around the individual who snores. If you’re caught in the web of this ugly habit, you can still discover how to stop snoring by going through the tips and other issues discussed below.
In the ordinary language, snoring occurs when you can’t breathe freely through your nose and mouth as you sleep. It might be as a result of a narrow airway due to poor sleeping posture or other abnormalities in your soft palate and uvula which make up the breathing system. When these tissues are blocked, you’re likely to make awkward noise while sleeping.
Before you get to know how to stop snoring, it’s very important you take a look at the major and minor causes of the ugly habit. Among the general causes of snoring include:
• Weakness of the throat or closed throat during sleep
• Wrong posture of the jaw while sleeping
• Excess fat around the throat
• Nasal obstruction
• Clashing of the airway tissues. This usually leads to vibration and noise when you sleep.
• Sleeping on your back. This can cause your tongue to drop at the back of your mouth thereby making you to snore.
• Expanded tonsils
Other Common Causes
As you get older in age, your throat is likely to become narrower. The muscle tone in your throat is also likely to decrease. This may cause you to snore
• Your Physique
Your physique or the way you’re built may cause you to have narrower air passage. This can cause you to snore. People who have narrow throat, enlarged adenoids, cleft palate and other conditions are likely to snore all the time. In most cases, snoring habit resulting from such issues is said to be hereditary.
If you’re obese, you’re likely to have fatty tissues and poor muscle tone. This can make your snore all the time.
• Ugly Habits
If you’re into smoking, alcoholism, and drug abuse, you’re likely to have snoring tendencies. This is because, such substances have the capacity to weaken your muscles and you’re breathing organs. This can make your snore.
• Poor Sleeping Posture
When you lie flat on your back, the flesh of your throat and other breathing tissues will get relaxed. This can easily block your air passes and also lead you to snore.
Any of the causes mentioned above can lead you into the snoring habit. In most cases, you’re likely to suffer some challenges when you have the ugly habit. For instance, you might leave to be sleeping alone in another room so you’ll not disturb others. If you’re into a relationship with the opposite sex, snoring can cause lots of troubles to both of you. One partner may decide to quit the relationship. Oftentimes, married couples do have lots of quarrels as a result of snoring habit of one of them. Hence, the best thing you can do for yourself is to discover how to stop snoring effectively.
Dealing with the Snoring Habit
Stopping the snoring habit can be a herculean task especially when it’s inborn in your life. However, you can always bring the habit under control by discovering the right steps to take per time. Let’s discuss some tips that can be of help.
• Locate the root cause of the habit
This is exactly the very first step you need to take in dealing with snoring. You have to discover the root cause and then take suitable precautions to stop the habit. If for instance, the root cause of your habit is obesity, all you need is to engage in weight loss training program for few months. Once you’re done with that, you’re likely to stop snoring. You have to apply the same method to every other cause of the habit. You might need to go for proper diagnosis or counseling in order to discover the root cause.
The way you snore may have a clear indication as regards the root cause. If you snore with your mouth closed, it may be that you have a problem with your tongue. If you snore with an open mouth, your snoring habit may be as a result of the tissues in your throat. If you snore while sleeping on your back, it may be because of the wrong sleeping posture. However, if you snore in all sleeping postures you take while sleeping; it means that you have a very severe case of snoring. You may have to go for proper diagnosis and medical treatment.
• Engage Self-help tips
When learning how to stop snoring, there are several self-help tips you need to engage. First, you need to watch your lifestyle. If you’re smoking always, you need to stop that. There are several tips that can help you quit the habit.
Again, if you’re overweight, you can engage in regular physical exercises to shed some weight. Losing weight can help a lot reducing fatty tissue at the back of your throat. This will surely help you to stop snoring if that’s the root cause of your problem. When you exercise daily, the muscles of your throat will be properly toned. This helps you to stop snoring.
If you’re into drug abuse and alcoholism, you need to quit the habits. In most cases, alcohol and drugs relax your throat muscles and also cause you to snore. when you try to stop such ugly habit, the muscles of your throat will become stronger and toned. This will then help you to stop snoring.
Another self-help tip you can engage is to create a regular sleeping pattern. You have to avoid lying on your back all through the night. Always make sure you sleep the normal way. This will surely help in decreasing the chances of the snoring habit.
• Engage Bedtime Remedies
When learning how to stop snoring, there are some bedtime remedies you need to engage in order to help yourself. Here are some of them.
- Clear your nasal passages before going to bed
- Keep the air in your bedroom moist with a humidifier.
- Reposition your head to balance well while you sleep
- Desist from taken caffeine and other drug substances before going to bed.
- Sleep on your side always instead of lying on your back.
- Exercise your throat before going to bed
• Go for Medical Treatment
If you try all the above mentioned self-help tips to deal with snoring and nothing seems to be happening, you may need to go for proper medical treatment. In most cases, snoring habit that defiles self-help tips is likely to be very chronic. The only way to treat such a case is to seek for proper medical attention.
In most cases, a medical professional known as “otolaryngologist” is known for dealing with snoring issues. You can learn how to stop snoring by meeting such a physician. The otolaryngologist is a medical doctor that handles medical conditions that affects the throat, nose and ear. He or she can help you when it comes to dealing with snoring habits. In most cases, the medical treatment begins with proper diagnosis and counseling to determine the root cause of your snoring habit. The doctor engages the most suitable medical approach in helping you out.
Another medical treatment option for snoring is the use of dental appliances. You have to consult a dentist that deals on dental appliances for help. There are several kinds of dental appliances or oral devices that can be used in dealing with snoring. Your dentist stands in the best position to help you out when you go for the treatment.
Surgery is also another medical treatment option to snoring. Among the basic surgical approaches that may be engaged include Thermal Ablation Palatoplasty, Uvulopalatopharyngoplasty, adenoidectomy and tonsillectomy. They can be used to correct irregularities in your breathing tissues. The surgery means can also be used in removing tissues that may be causing you to snore.
• Natural Remedies
Apart from the medical approaches, there are also natural remedies that can help you learn how to stop snoring. You may have to engage in acupuncture or you use acupressure devices. There are natural physicians that can help you learn that. You can also try several natural herb pills and use them to correct irregularities in your breathing tissues. This can equally help you to stop breathing.
In all, learning how to stop snoring can be very easy if you take time to discover the very root cause of the ugly habit. If you have a partner or a friend having such a problem, you can always help him or her out by offering the best advice that can alleviate the condition.