Lifestyle Changes To Help You Stop Snoring
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
Quit smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications youre taking, as some encourage a deeper level of sleep which can make snoring worse.
Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
Exercise in general can reduce snoring, even if it doesnt lead to weight loss. Thats because when you tone various muscles in your body, such as your arms, legs, and abs, this 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.
Six anti-snoring throat exercises
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:
Yes Snoring Really Can Cause A Sore Throat
Okay, now that we know whats happening when you get a sore throat, what you really want to know is whether snoring can inflame the back of your throat, right?
To begin with, snoring comes from the back of the throat and nose. It happens when air flowing through your mouth and nose is blocked. As you breathe, the tissues in your throat vibrate resulting in that loud and annoying noise.
It turns out snoring is frequently associated with a sore throat -its one of the known physical irritants.
Its also likely, that snoring can increase your risk or aggravate a minor sore throat from other causes, leading to a knock-down, drag-out battle to recover.
And, it your snoring is caused by obstructive sleep apnea, youre at increased risk for inflammation in your airway.
The respiratory tracks of obstructive sleep apnea patients tend to be really stressed out and they often sleep with their mouths open.
They also commonly have upper airway inflammation. In fact, in studies, sleep apnea severity has been found to correlate with high levels of inflammation the worse your sleep apnea is the more inflammation found in the body.
So, if you a snoring sleep apnea patient, the back of your throat is likely super inflamed and more prone to sore throats.
What this all means is that if you snore its quite possible it can give you a sore throat and it can aggravate a throat already inflammed from other causes.
Close Your Gaping Mouth And Read On
Breathing through the mouth like with pursed lips is only for emergencies. If you breathe through your mouth, you bypass many important stages in the breathing process and this could lead to many health problems, like snoring and sleep apnea.
When your body has less oxygen you may be forced to engage mouth in breathing as well. Remember those huge yawns where your mouth helps in taking in a lot more air than your nostrils? Those are the emergency situations we are talking about.
Breathing through your nose helps in slowing down the breathing cycle to allow proper CO2 build-up and better O2 uptake. Pursed lip breathing however, over time, weakens the diaphragm by transferring the strength to hold back breathing via the mouth instead of engaging the diaphragm. Think of pursed lip breathing as emergency breathing.
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Types Of Snoring And Why Do They Occur
If you snore at night, it is an indication that you are not sleeping well. Your body is unable to move air freely through the nose and throat because of a partial closing of your upper airway, thus resulting in snoring. Depending on what causes this closing of the airway, there are four types of snoring.
And in order to effectively combat them, it is crucial to understand why snoring occurs. So heres a look at the different types of snoring, along with their causes, symptoms and treatment.
How Do I Know If I Snore Snoring Symptoms
Most of the time, if you do not notice that you are a snorer, there is a good chance your loved ones will let you know. However, itâs not only your loved ones that your snoring impacts. Symptoms and health issues that are caused by snoring include:
- Daytime fatigue
Some symptoms of snoring that can be a sign of a significant health problem include:
- Waking up gasping or choking
- Snoring so loudly your partner canât sleep
If you are suffering from any of the symptoms of snoring, it is important to consult your ENT to avoid serious long-term health issues.
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How Mouth Breathing Can Cause Snoring
Plenty of snorers have weak jaw muscles or excess weight on their chins that pulls the mouth open whilst they sleep. This causes a troublesome switch to mouth breathing.
Studies have shown that your airway is narrower and more elongated when you breathe through your mouth, making vibrations more likely.
Sleeping with your mouth open aggravates snoring in numerous ways :
The airway is narrowed. An open mouth causes your throat to compress as your tongue falls further back into your airway and the open space behind your tongue and soft palate is reduced.
Inhaled air becomes turbulent. Directly inhaled air vibrates the soft tissues at the back of your mouth
The airway dries out. This is because mouth breathing doesnt humidify incoming air like nasal breathing does.
You are more susceptible to breathing in harmful things. Unlike nasal breathing, mouth breathing doesnt trap allergens and bugs which can in turn worsen your snoring.
In addition to snoring, mouth breathing brings other problems that impact upon sleep quality, your breath, oral health, respiratory health and even face shape .
The Mouth Snorer Test
If youre a mouth snorer, youre sleeping with your mouth gaping open and a completely relaxed jaw. Sound familiar? Ask your partner if theyre sick of your breath on their face all night..
You can test for this problem by opening your mouth and making a snoring noise. If you can make that same noise with your mouth closed, youre very likely a mouth snorer. Like any, this type of snoring can be an indication of Obstructive Sleep Apnea and should not be taken lightly if the problem persists. CPAP therapy may be the solution that you need to solve this issue if obstructive sleep apnea is a factor.
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What Problems Can Snoring Cause
- Generally the problem is for the person sleeping next to you.
- On a serious note, some people say that snoring has led to the breakdown of their marriage.
- Generally, however, snoring isn’t harmful for your health.
- The only exception is if you are overweight and literally stop breathing for 5-10 seconds in your sleep. That is something called obstructive sleep apnoea and can be harmful.
- Some people wake themselves up from snoring too loudly and so have a disturbed night, leaving them feeling tired in the morning.
Mouth Breathing Restricts You From Enjoying Life
Think of all the beautiful smells we enjoy with our nose. Smell influences our behavior, our memories, and many autonomic nervous system functions which are below the level of conscious awareness.
This is because the receptors in the nose, known as olfactory bulbs, are direct extensions of a part of the brain known as the hypothalamus, Each of our nostrils is innervated by five cranial nerves from a different side of the brain.
Each nostril functions independently and synergistic in filtering, warming, moisturizing, dehumidifying, and smelling the air. Maintaining a keen sense of smell is very important for enjoying life and for safety and social acceptance.
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Why Do Men Snore
Once you understand why you snore and what is making you snore, a night of deep sleep will be easier.
Snoring can be a result of enlarged tonsils, alcohol consumption, excess weight, and even the structure of your nose.
While sleeping, our throat muscles can sometimes relax so much that it becomes narrow. Passage of air becomes more difficult and often rubs against your rested tissues. This sound made is called snoring.
Apart from this, why you are snoring can be due to:
Why am I snoring? Studies show that 40% of men snore. As men age, their throats become narrower, causing them to snore.
How to stop snoring? Practicing anti-snoring exercises is a natural remedy to stop snoring.
2. Adipose tissue
Why am I snoring? Adipose tissues or fatty tissues around the neck can is why we are snoring.
How to stop snoring? Exercising to lose fat around your neck is an effective cure to your snoring problem.
3. Your Biology
Why am I snoring? Science says that men snore more than women because they have more tissues in their throat and thus, narrower airways.
Narrower airways mean = snoring
How to stop snoring? Reduce or stop snoring over time by making healthy lifestyle shifts like yoga for snoring and nasal solutions to stop snoring.
4. Alcohol and smoking
Why am I snoring? Drinking and smoking tranquilize your neck muscles leading to deeper snoring.
How to stop snoring? By quitting smoking and reducing your alcohol intake is how you can stop snoring.
5. Sleep posture
How To Diagnose Your Snoring
Below are the symptoms that can help you identify which type of snorer you are:
Looking at the symptoms above will give you an idea about the type of snorer you are. While the other three types are not serious and can be cured easily, it is throat-based snoring that you really need to worry about.
Take the home sleep test to identify your risk levels of sleep apnea, and get the help of a sleep coach to help treat it.
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Tips For Sleeping With Someone Who Snores
Snoring can affect sleep quality for a bed partner, as well. Those who sleep with someone who snores are more likely to have trouble sleeping , wake up feeling unrefreshed, and feel tired during the day. It may help to use ear plugs or a white noise machine to muffle the sound of your partners snoring.
What Are Different Levels Of Snoring
Mild resistance to airflow for any of the above reasons in the upper airways may result in some snoring that is not associated with any sleep disturbance.
- If resistance to airflow increases, the efforts to maintain adequate ventilation and breathing may cause transient arousal from sleep that is typically not severe enough to cause the level of oxygen in the blood to decrease . This is called the respiratory effort related arousal .
- When the resistance increases even further, the ventilatory efforts cannot keep up with the degree of resistance to maintain adequate levels of oxygen, and airflow decreases or stops. This often leads to a decrease in the level of oxygen in the blood. As a result, sleep becomes more fragmented and arousal more frequent. The events are referred to as obstructive hypopneas or apneas , and the condition is termed obstructive sleep apnea-hypopnea syndrome.
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Who Is At Risk For Closed Mouth Snoring
The causes of closed mouth snoring can be numerous, and are usually common and expected. However, it is also important to know which groups of people are at risk of developing closed mouth snoring to prevent this problematic occurrence
- People with nasal problems and allergies nasal problems and allergens play major roles in developing closed mouth snoring.So, if you experience regular/chronic nasal congestion, problems with nasal mucosa or seasonal allergies, you need to consult a doctor and start taking proper treatment and medication.
- People with insomnia and sleeping disorders people who have sleeping problems and those who dont get enough sleep are at risk of developing closed mouth snoring.The reason for that lies that lack of sleep causes the face and throat muscles to relax. When the muscles relax, snoring occurs.Therefore, it is important to develop healthy sleeping habits and consult a medical professional if sleeping problems prolong.
- People with excess weight excess weight can be one of the biggest risks in developing numerous health disorders, as well as snoring problems.Overweight people are known to have thicker tissue in the throat and airways area. This results in narrow nasal passages and airways, which causes snoring.
What Are The Symptoms Of Snoring
Snoring sounds range from quiet vibrations or whistles to very loud grumbling, snorting or rumbling. Some people might not realize theyre snoring when they sleep. People who snore may toss and turn at night, have a dry, sore throat when they wake up and feel tired during the day. Lack of sleep can cause headaches, difficulty focusing and moodiness. Besides snoring, some people gasp for air and stop breathing for a few seconds while theyre asleep. These are signs of sleep apnea, a disorder that leads to serious health problems if it isnt treated.
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Communicating With A Partner Who Snores
So, you love everything about your partner, except their snoring. Its normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, its important to handle the problem sensitively. Its common to be irritable when sleep loss is an issue, but try reining in your frustration. You want to attack the snoring problemnot your sleep partner. Remember that your partner likely feels vulnerable, defensive, and even a little embarrassed about their snoring.
Time your talk carefully. Avoid middle of the night or early morning discussions when youre both feeling exhausted.
Keep in mind its not intentional. Although its easy to feel like a victim when you lose sleep, remember that your partner isnt keeping you awake on purpose.
Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments youre harboring.
Use humor and playfulness to bring up the subject of snoring without hurting your partners feelings. Laughing about it can ease tension. Just make sure it doesnt turn into too much teasing.
How To Try Mouth Taping
If youre interested in trying mouth taping, talk to a doctor first to make sure its safe for you. Heres how to get started:
Before taping your mouth before sleep, consider trying out this technique for a short time during the day to help acclimate yourself to the process. This can help you practice breathing through your nose during the day, too.
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How Can I Open My Nasal Passages While Sleeping
The first thing to do is to try to diagnose the problem.
If you have a deviated septum, you may need to talk to your doctor about a possible surgical remedy.
If youre suffering from allergies, you may need to go on allergy medication or remove the source of the problem .
If youre suffering from a cold or seasonal nasal congestion, then taking steps to alleviate the congestion will help you to minimize your snoring risk.
You may want to visit a doctor to see if you need an antibiotic for a sinus infection. If youre dealing with a common cold, you may want to try a range of traditional snoring remedies.
How to Unclog Your Nose When Suffering From a Common Cold
There are a variety of methods you can use to try to unclog your nasal passages if youve come down with a common cold. You can try:
- Draining your sinus with a neti pot
- Using a warm compress on your forehead and/or over your nose
- Utilizing over the counter or homeopathic decongestants
What Causes Snoring Through Your Nose
The most common causes of nasal snoring include:
- Blocked nostrils, as caused by conditions like a deviated septum
- An obstruction in the nose, which isnt letting air pass-through as normal
- A cold
- Certain types of medication
If your nasal passages are clear, and if you can breathe easily through them while youre awake, the odds of you snoring through your nose at night become lower.
Whereas, if you tend to have trouble breathing through your nose during the day, the problem is likely to be exacerbated during the evening while youre trying to sleep.
Do Blocked Sinuses Cause Snoring?
Yes, blocked sinuses can absolutely lead to snoring. But contrary to what you may believe, they dont always lead to nasal snoring.
What is more likely to happen is that your blocked sinuses will cause you to breathe through your mouth, which can bring on a worse type of snoring.
Sometimes Blocked Sinuses Lead to Mouth Snoring
This is another important detail to understand about clogged nasal and/or sinus passages.
Oftentimes, when you get a clogged nose, you dont actually snore through your nose. What happens is that your body detects that it is unable to breathe properly, and switches over to mouth breathing.
This makes clogged nasal passages a more complicated problem.
Because mouth snoring is bad for you.
But you cant force yourself to breathe through your nose if your nose is plugged-up, either.
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