Snoring is the sound of obstructed air motion in the respiratory system because of excessively relaxed throat muscles and tissues. This blocked air causes the soft tissue in the throat and roof of the mouth to vibrate which creates a sound while sleeping. The snoring sound can be generated both ways- from breathing in and breathing out.
Snoring can be loud, which causes distress to the snorer, their partner and the people surrounding them, but there’s also soft snoring. The volume of the snoring is determined by how much air passes through the narrow passageway of the throat. If the throat muscles and tissues located on the passageway are too relaxed, this obstructs the air passing through smoothly; hence the sound will tend to be louder.
Individuals who have too much throat and nasal tissue or”floppy” tissue which is more likely to vibrate are more likely to snore. The tongue can also play a role in interrupting smooth airflow.
After all, we breathe air in and out throughout the day and it passes smoothly enough and we don’t create a snoring sound while we are awake. Well, once we go into bed to sleep after a long busy day, our body’s muscles and tissues relax; this consists of the mouth and throat. The relaxed muscles and tissue push back on the throat, hence causing the air obstruction in the passageway.
How to stop snoring in your sleep?
Below are some anti-snoring bedtime practices you can do at home which might help stop snoring. We are all individuals that respond to different methods, so it may take a little time, patience and experimentation with different solutions to find out what works for you (or your partner) to prevent snoring:
Sleep on our side instead of your back. Sleeping on your back causes the relaxed muscles and tissues in the throat to push down and disrupt airflow. Usually you are unaware of the place of your body while sleeping, therefore to maintain a side sleeping position, try using positioning pillows. As the name suggests, These pillows are heavy and firm enough to hold you in side sleeping position and ensure you don’t roll on your back or your stomach. Place a pillow behind and in front of you once you sleep on your side to prevent any rolling of the body. Eventually your body will adapt to side sleeping and you won’t require the assistance positioning cushions. Have a look at the Hullo Pillow, made from organic cotton and Buckwheat Hulls, it’s designed to assist you sleep better.
Try sewing a tennis ball to the front and rear of your pyjamas. This is a little bit more uncomfortable than other procedures, however it has proved to work for some people. If you roll out of your side sleeping position, the tennis balls will keep you in check, since it’s definitely not pleasant sleeping on a difficult tennis ball.
Sleeping on the couch for a few weeks can also teach your body to sleep on its side as the sofa has limited space for you to roll around. If the sofa is big enough to enable you roll on your back, try placing a positioning pillow behind you to limit the space. Eventually, your body will learn how to sleep on its side.
If the above solutions sound too uncomfortable or you must absolutely sleep on your back, try the below:
The elevation can help to relieve the pressure that the relaxed throat muscles and tongue set on the airway passage, allowing smooth unobstructed airflow through the respiratory system. Be certain not to have your neck bent too far upwards as this will over stress the neck muscles. Read up on anti-snoring cushion reviews to find the one most suitable for you.
Try an anti-snoring mouthpiece. These devices help reposition the lower jaw and tongue by bringing them forward, allowing air to pass through the throat and nose smoothly. There are many different types of these devices on the marketplace, from home kits to anti-snoring aids specifically designed for you by a dentist, so do your research to find which is the right for you. The American Sleep Association reviewed a range of popular anti snoring devices, worth the read if you’re thinking of this method.
Keep your sinuses and nasal passages clear. There are lots of ways to do this: blowing your nose , having a saline rinse to clear the sinus, a neti pot, nasal decongestant spray or nasal strips and diffuser with Eucalyptus or Tea Tree Oil odor can all help in smooth breathing during sleep. If you suffer from hay fever or allergies, take extra precautions to help keep you room free from dust and pets. Consult your physician if you would like to research taking antihistamines to relieve the allergic symptoms.
A humidifier helps keep the air in the area moist, as dry air can occasionally irritate the nasal passages, causing snoring.
Make certain to keep a mental note on the position you wake up from in the morning. If you’re on your side, that’s a great sign, it means the method you are using is working! If you’re still waking up on your back, try a different tactic and don’t quit!