Finesse Fine MattressWe all love the sound of music, but none of us enjoys being awakened by a rattling symphony in the middle of the night or being told we were the ones composing it – we are talking about snoring.
Some of us snore, and some of us are fated to listen to it. But why do we snore in the first place?
Snoring occurs when the airflow through the mouth and nose is obstructed during sleep, causing the soft tissues in the back of the throat to vibrate.
Factors Contributing to Snoring
Sleep Position
How we position our bodies during sleep can significantly impact breathing patterns. Sleeping on your back relaxes the tongue, allowing it to fall back towards the throat and obstruct the airway. This obstruction causes the tissues to vibrate as air tries to pass through the narrowed space.
Excess Weight
Extra weight, especially around the neck, puts pressure on the airway, narrowing the space available for air to flow. This increased resistance makes the tissues vibrate during breathing, leading you to snore.
Alcohol
Alcohol acts as a muscle relaxant, affecting the muscles in the throat that help keep the airway open. When these muscles relax, the airway narrows, and snoring becomes more likely. Alcohol can also cause deeper sleep stages, further aggravating the issue.
Smoking
Smoking irritates and inflames the tissues in the throat, leading to swelling and increased mucus production. This inflammation narrows the airway, making breathing during sleep more difficult and this causes you to snore.
Age
As we age, the elasticity of our throat tissues naturally decreases. This loss of elasticity makes the airway more susceptible to narrowing during sleep, leading to snoring.
Congestion
Congested nasal passages due to allergies, sinus infections, or a deviated septum can restrict airflow through the nose. This forces you to breathe through your mouth, increasing vibration of the soft palate and causing snoring.
Tonsils and Adenoids
The tonsils and adenoids are lymphoid tissues located at the back of the throat. When enlarged, they can obstruct the airway, causing difficulty breathing during sleep and leading to snoring. This is particularly common in children.
Effective Ways to Reduce Snoring Naturally
Being called a snorer isn’t a label you have to bear for the rest of your life. There are plenty of things that can be done to alleviate the issue while improving sleep quality.
Adjust Your Sleep Position: Sleeping on your side instead of your back can help keep your airway open and reduce snoring. Consider sewing a tennis ball into the back of your pajamas to discourage sleeping on your back.
Maintain a Healthy Weight: Losing weight, even a small amount, can significantly reduce snoring by decreasing tissue around the neck and easing pressure on the airway.
Limit Alcohol Consumption: Avoid alcohol, especially close to bedtime, as it relaxes the throat muscles and worsens snoring.
Quit Smoking: Smoking irritates the throat and increases mucus production, both of which contribute to snoring. Quitting smoking offers numerous health benefits, including improved sleep and reduced snoring.
Stay Hydrated: Drinking plenty of fluids throughout the day helps thin mucus secretions, which can obstruct the airway and worsen snoring.
Use Nasal Strips: Nasal strips can help open the nasal passages and improve airflow, reducing snoring in some cases.
If your snoring persists or is severe, consult a healthcare professional. Snoring can be a symptom of sleep apnea or a sleep disorder that requires medical intervention.
Lifestyle changes and seeking professional help (if needed) can drastically improve your sleep quality, and the sleep quality of your loved ones.