Snoring can be loud noise that ruins sleep, starts logic, and sends partners to the spare room.
Whether you are snormers or waking up next to them, snoring is more than just a disturbing habit. The situation affects all around 40% male and 30% femaleNevertheless, many of us do not fully understand why this happens or what we can do to fix it.
In this feature, we will break the science behind snoring: in fact the terrible sound, lifestyle and health factor that can make it worse, and what you can do to stop it.
From simple sleep hacks to changes in lifestyle, we have talked to experts about snoring and how a calm, more comfortable night has enjoyed.
What is snoring?
We probably listen to all a partner or family members snoring, and it can go to a audio disruptive noise with a small voice that keeps us awake at night.
But why are snoring? “Snoring is a sound of turbulent airflow due to relaxed soft tissues in the upper airway, when someone is sleeping,” Sleep Expert Dr. Ruchir Patel,
He said, “Snoring’s thoughtful, relaxed soft tissue suggested because a person is breathing, but can also be reflective of partial obstruction.”
Out of all adults, up to 50% sometimes snoring, while half of them can be a sign of a sleep disorder, such as obstructive sleep apnea.
What are the symptoms of snoring?
Most of us know the main symptoms of snoring – a vigorous obstructive sound. However, if you snore you may experience some other symptoms.
“Someone who is a serial snormer can also suffer from headache throughout the day, it is difficult to focus daylight, or even a bad quality sleep where they are awakening themselves,” Dr. Debora LeeA advisory clinical psychological.
Dr. Patel says that you can also experience the following:
- Loud, disruptive voice
- dry mouth
- sore throat
- Possible breathing end
- Smell
- Secondary waking up for your own snoring, ie, interrupted sleep
- Morning headache
- The next day fatigue
What is the reason for snoring?
Some of us are more likely to snore more than others, and it can be genetic, Study on twins and families Demonstrates the existence of a genetic tendency for habitual snoring. However lifestyle factor and underlying conditions are generally the main reasons.
1. Alcohol consumption and smoking
Alcohol has a great effect on sleep. You may think that the odd glass of wine can help you relax at night, but it can have an effect how it relaxes your muscles even in the throat and airway.
Sleep experts explain, “It can increase the collapse of airways and vibration of soft tissues. Dr. Lih Kayler,
“Smoking, on the other hand, disturbs the lining of the airways and swollen, enhances the crowd and narrows the breathing path,” she says.
“This inflammation is more likely that the airways will produce vibrations and snoring sounds during sleep.”
2. Weight
The study suggests that snoring is associated with those who are overweight, and may also be a risk factor to develop Osa too. So, why can your weight affect snoring?
“If you get weight around the neck, it will narrow the airways and increase the resistance during your night breathing,” Dr. Lee says.
She says, “You may find it more difficult to breathe during the day. Losing weight is often the first recommendation if you snore how many times,” she says.
3. Sleeping condition
Most of us have a favorite sleeping condition, but sleeping on your back means that the tongue and softened tissue in the throat can collapse backwards, narrow the airways and possibly increase snoring.
So, what is the solution? Side-sleeping helps to keep the airways open-if you sleep, you naturally roll on your back.
Also, make sure you have the right mattress and pillow to support your sleeping position. See the best mattress for side sleepers for maximum comfort.
4. Health status
The main medical conditions, which can cause your snoring, are inhibitors and central sleep apneas.
“It is a sleeping disorder where it stops breathing and starts overnight and is caused by the throat muscles and blocks the airways to breathe properly,” Dr. Lee says.
“Other conditions may include enlarged tonsillitis, which can usually be fixed with antibiotics, or even just a common cold,” she says.
5. Medicines
Dr. Lee explains that any kind of muscle relaxing drug can snore, “The entire point of them is to relax your muscles, especially the throat muscles.”
“Some drugs can also affect your respiratory drive or cause weight gain, which can make your snoring worse,” she explains.
If you are worried about the side effects of the medicine, then talk to your doctor.
Are snoring normal and is there any risk?
The topical snoring is common and quite common, especially after a long stressful day, if you have some alcoholic beverages, you have found a blocked nose or when you sleep on your back.
Dr. Patel says that for some, snoring may be a sign of another, more serious condition.
“About 3 out of 3 people who snore to any extent, regardless of age, gender, BMI, and/or ethnicity, are obstructive sleep apnea (OSA).”
If you feel that this case may be, he advises a sleepist to evaluate for OSA and undergo a sleeping study.
How to stop snoring
Ready to take snoring? Here are three tips How to stop snoring Almost immediately.
1. Change your sleeping position
“There is evidence that changing your sleeping state can have a positive effect on snoring.” Dr. Patel says.
In fact, The study has found that people who sleep on their side Experience “with better quality sleep, with low snoring and overnight, people who sleep on their back.”
2. Open your airway
Breathing strips can help reduce snoring by improving airflow through the nose. The strips available from most pharmacies stick from outside the nose and open the passage of the nose, making it easier to breathe.
By reducing nasal congestion or narrowness, they help breathe through the mouth – one of the common causes of snoring.
Although they cannot work for everyone, especially if snoring arises around the throat, they can be an effective option for those whose snoring is triggered by blocked or stuffed nose.
3. Lifestyle changes
Changes in simple lifestyle can have a major impact on your snoring. Try not to drink alcohol or alcohol for a week, to see if your symptoms are better, or completely disappear.
Maintaining a healthy weight is another important factor; Excess body fat, especially around the neck, can put pressure on the airway.
If you are not sure where to start, consult your doctor how you can start eating healthy and what weight you should target.
