How To Stop Snoring And Have Goodnight Sleep?


Cures And Remedies For Snoring

Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring.

There are many other effective solutions available to help both you and your partner sleep better at night and deal with the relationship problems caused when one person snores.

What Is Snoring?

It happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. 

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Or Is It Maybe Sleeping Apnea?

Snoring could indicate sleep apnea a potentially life-threatening condition that requires medical attention. Sleep apnea is a breathing obstruction, causing the sleeper to keep waking up to begin breathing again.

Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, your problem may be more than just snoring.

Causes

Being Overweight

Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. Exercising and losing weight can sometimes be all it takes to end it.

Age

As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent it.

Body Structure

Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contributes are often hereditary.

Again, while you have no control over your build or gender, you can control it with the right lifestyle changes, bedtime routines, and throat exercises.

Sinus Problems

Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to this situation.

Alcohol,smoking,medications

Alcohol intake, smoking, and certain medications, such as tranquilizers can increase muscle relaxation leading to more difficulty in breathing.

Sleep Posture

Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.

What To Do?

  • Loose weight.If you’re overweight, dropping even a few pounds can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
  • Exercise can also help to stop snoring. As well aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
  • Quit smoking.Quitting is easier said than done, but smoking irritates the membranes in the nose and throat which can block the airways and cause snoring.
  • Establish sleep patterns.Create a healthy bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
  • Clear nasal passages.If you have a stuffy nose, rinse sinuses with saline before bed. Using a Neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
  • Moist air in bedroom.Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
  • Change your sleeping positions.Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
  • Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt. (You can sew a sock to the back of your top then put a tennis ball inside.) If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.

Snoring And Your Relationship

No matter how much you love each other, snoring can put a strain on your relationship. If you’re the one lying awake at night as your partner snores away, it’s easy to start feeling resentful. And if you’re the snorer, you may feel helpless, guilty, or even irritated with your partner for harping on something you can’t consciously control.

When snoring is a problem, relationship tension can grow in the following ways:

Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. And if you’re the one snoring, you might feel lonely, isolated, and even punished for something you feel you have no control over.

Irritability due to sleep loss. Disrupted sleep isn’t just a problem for the non-snorer. It is caused by disordered breathing, which means the snorer’s sleep quality also suffers. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. So is it any wonder that communication often breaks down when trying to talk about the problem?

Partner resentment. When a non-snorer feels he or she has done everything possible to sleep through the night (ear plugs, sound machines, etc.) but the snorer does nothing to combat the snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.

If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected. 

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