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 that makes a sound while sleeping. The snoring sound can be produced both ways- from breathing in and breathing out.
Snoring can be loud, which causes distress to the snorer, their spouse and the people surrounding them, but there is also soft snoring. The quantity 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 passage through easily; hence the sound will tend to be louder.
Individuals who have too much throat and nasal tissue or”floppy” tissue that is more prone to vibrate are more likely to snore.
After all, we breathe air in and out throughout the day and it passes smoothly enough and we do not create a snoring noise while we are awake. Well, once we head into bed to sleep after a long busy day, our body’s tissues and muscles relax; this consists of the throat and mouth. 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 may help stop snoring. We’re all people that respond to different methods, so it may take a little time, patience and experimenting with different solutions to find out what works for you (or your partner) to stop snoring:
Sleep on our side instead of your back. Usually you’re unaware of the place of your body while sleeping, therefore to maintain a side sleeping position, consider using positioning pillows. As the name suggests, These cushions 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 avoid any rolling of the body. Eventually your body will adapt to side sleeping and you won’t require the assistance positioning cushions. Check out the Hullo Pillow, made from organic cotton and Buckwheat Hulls, it is designed to help you sleep better.
Try sewing a tennis ball to the front and back of your pyjamas. This is slightly more uncomfortable than other procedures, however it has proved to be effective for some people. If you roll from your side sleeping position, the tennis balls will keep you in check, as it is definitely not pleasant sleeping on a hard tennis ball.
Sleeping on the sofa for a few weeks may also teach your body to sleep on its side since the couch has limited space for you to roll around. If the sofa is big enough to enable you roll onto your back, consider placing a positioning pillow behind you to restrict the space. Eventually, your body will learn how to sleep on its side.
The elevation helps to alleviate the pressure that the relaxed throat muscles and tongue set on the airway passage, allowing smooth gliding airflow through the respiratory system. Be sure not to have your neck bent too far upwards as this will over stress the throat muscles. Read up on anti-snoring pillow reviews to find the one most appropriate 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 lots of different types of these devices on the market, from home kits to anti-snoring aids specifically designed for you by a dentist, so do your own research to find which is the best for you. The American Sleep Association reviewed a selection of popular anti snoring devices, worth the read if you are considering this method.
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 using Eucalyptus or Tea Tree Oil scent can all assist in smooth breathing during sleep. If you suffer from hay fever or allergies, take extra precautions to help keep you room free of dust and pets. Consult your doctor if you want to explore taking antihistamines to relieve the allergic symptoms.
A humidifier helps keep the air in the room moist, as dry air can occasionally irritate the nasal passages, causing snoring.
Be sure to keep a mental note on the place you wake from in the morning. If you are on your side, that’s a good sign, it means the method you are using is working! If you are still waking up on your back, try a different tactic and don’t quit!