How To Stop Snoring?

Snoring can range from soft buzzing to loud, disruptive noise. It is a widespread sleep issue, often due to harmless causes, but it can sometimes indicate a more serious medical problem. If possible, poor sleep quality can result from snoring, and it is essential to address the underlying cause.

What Causes Snoring?

She was snoring from airflow obstruction, which can be caused by different parts of the airway, including the nose, uvula, pharynx, tonsils, and the base of the tongue.

When you are asleep, the tissues in your airway can relax and collapse. This can cause them to vibrate as air passes over them during breathing. While this is a regular occurrence, not everyone snores.

Who Usually Snores?

Several factors, including excess weight, alcohol consumption, and sleeping position, can cause it. It is also possible that snoring may indicate a more serious medical condition, such as sleep apnea.

Why Do People Snore?

A variety of conditions can cause snoring, such as obesity, an underactive thyroid, enlarged tonsils, or a condition that causes a blockage in the nose, like the common cold or a deviated septum [when the dividing wall between the nostrils is moved to one side.

One's lifestyle habits can influence the likelihood of snoring. Alcohol consumption, incredibly close to bedtime, can increase snoring. Furthermore, smoking, taking sleeping tablets or sedatives, and sleeping on one's back can also lead to snoring.

What’s The Link Between Weight And Snoring?

Research has shown that being overweight can disrupt sleep and lead to snoring. Excess weight on the airways makes them more likely to collapse. This can lead to poor sleep quality, causing you to wake up tired.

There is a strong connection between an overweight body and developing a medical issue known as obstructive sleep apnoea (OSA). He explains that OSA is an alarming disorder wherein the passageway becomes blocked off so significantly that breathing gets interrupted temporarily.

If your oxygen blood level drops during sleep, you may suddenly wake up with a gasp due to the lack of oxygen. This can be a very alarming experience for someone witnessing it.

How Can I Assess How Severe My Snoring Is?

You can take the STOP-Bang questionnaire if your snoring is an issue. A higher number of yes answers to the questions suggests a greater risk of sleep apnoea.

• Are you over 50 years old?
  
  
• Are you male?
  
  
• Do you often feel tired, fatigued or sleepy during the day?
  
  
• Has your breathing stopped during your sleep?
  
  
• When closed doors are closed, can you hear your snoring?
  
  
• What is your BMI? Is it more than 35?
  
  
• Is the circumference of your neck more than 40cm?
  
  
• Are you being treated for high blood pressure?

It doesn't automatically mean you have sleep apnea if you answer yes to any of the questions. However, it suggests that your risk is higher and that sharing this with a doctor would be beneficial. They can then evaluate if a referral to a specialist is needed.

How Can I Stop Snoring?

To reduce snoring, there are several options available. From making lifestyle changes to using specialized devices and remedies, these strategies can help you get a better night's sleep.

1. Make A Few Simple Lifestyle Changes

If you are looking for ways to reduce or prevent snoring, lifestyle changes can be beneficial

• Exercising regularly
  
  
• Take fewer sedative medications. If you take any
  
  
• Reducing or stopping smoking
  
  
• Maintaining a healthy weight
  
  
• Lowering your alcohol consumption

2. Sleep On Your Side

It can be helpful to sleep on your side to reduce snoring, and The 'tennis ball trick' is sewing a tennis ball into the back of a tight-fitting shirt to ensure that you remain in the same position while sleeping. This should prevent you from rolling onto your back during the night, which could contribute to snoring.

3. Alleviate Allergy Symptoms (If You Have Them)

If snoring is caused by hay fever or allergies, vacuuming frequently and not having pets on the bed can help. Additionally, people affected by hay fever should avoid drying laundry outside in the summertime.

4. Try A Snoring Aid

The following snoring aids and remedies can help you deal with snoring:

• If you are experiencing a blocked nose, various treatments are available to help relieve your symptoms. Decongestant or steroid nasal sprays are a good option, as are nasal strips and nasal dilators, readily available at pharmacies.
  
  
• To ensure nasal breathing, you can purchase a chin strap or a vestibular shield to keep your mouth closed. This will help to prevent mouth-breathing and can lead to improved overall health.
  
  
• Those seeking relief from pain or stress can purchase acupressure rings that are worn on the fingers online. These rings offer a variety of potential benefits.

Consult a medical professional before beginning a new treatment.

What’s The Treatment For Sleep Apnoea?

More advanced treatments may be needed if snoring is due to a severe condition such as sleep apnea.

Sleep apnea patients may be prescribed a CPAP machine for continuous positive airway pressure. This device is worn around the nose and mouth and produces intense air pressure when the person inhales, thus keeping the airways open. This helps to maintain blood oxygen levels and improves the patient's overall well-being.

Even though it may take some time to get accustomed to sleeping with a Continuous Positive Airway Pressure (CPAP) machine, it is worth the effort, as using the device every night will provide optimum results.

What Should I Do If My Sleeping Partner Or Roommate Snores?

Snoring can have a significant effect on relationships, even if it is just occasional. Being unable to sleep near someone who snores can be difficult and disruptive.

To ensure you get a good night's sleep, minimizing the disruption caused by your partner's snoring is essential. Investing in good quality earplugs, such as wax ones, can help block out the sound. You could also try using a fan or some white noise to help drown out the noise. Additionally, trying to fall asleep before your partner does to get the most out of your slumber is a good idea.

To conclude, it is essential to work together to address the issue. Whether your partner is striving to make significant lifestyle shifts or is utilizing a snoring aid, your support can be instrumental in helping you both gain a peaceful and restful sleep.

When Should I See A Doctor About My Snoring?

If you snore, seek medical advice if:

• Your snoring is thunderous
  
  
• You snore three or more nights per week
  
  
• In the daytime, you feel sleepy or find it hard to concentrate
  
  
• You wake up with morning headaches and congestion
  
  
• You make gasping, choking or snorting sounds
  
  

If any of these signs are observed, it is essential to seek medical help to determine if further tests or treatment is required.

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