Snoring is a common problem and you can find a habitual snorer in almost every house. The loud vibration in the tissues located in the skin of the throat due to obstructed air movement during breathing while sleeping is called snoring. Although snoring is a common problem, we should not take it lightly. There are many causes of snoring such as certain medications, age, smoking, obesity, and sleeping disorders, to name a few. It can be a sign of an underlying sleep disorder such as ‘sleep apnea’. This is a condition that can cause breathing problems at bedtime. It can also become a major cause of stroke and common heart-related diseases. Nevertheless, natural healing is possible and can get rid of snoring.
Having sound sleep is quite important for proper internal as well as external functioning of the body. Snoring is the most common problem associated with sleep. It is a problem generally associated with age, but that may not always be the case. It is mostly found in men or obese people. The habit of snoring is a problem for the individual as well as his family members, especially for the person with whom he/she shares his/her bed.
Snoring can be a sign of ill health. Snoring can disrupt the quality of your sleep and can cause fatigue and irritability. Around 40% of adult men and 24% of adult women snore habitually. It not only causes disruption while sleeping but leads to low functioning in daily life. However, no matter how normal it might seem, it definitely needs attention if it disrupts your sleep or health.
What causes snoring?
Age
As you grow older, the throat becomes narrower and the muscle tone in your throat decreases. This is why it is easy to notice snoring among middle-aged adults than in people of younger age. While you can’t stop aging, better lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring and help in natural healing.
Alcohol consumption
Drinking excessive alcohol is also one of the major causes of snoring. Alcohol reduces the resting tone of the muscles in the back of your throat and decreases natural reflexes to breathing obstruction. Drinking alcohol just before going to bed can make snoring worse.
Smoking
Smoking increases your chances of snoring. Smoking irritates the membranes present in the throat and nose which can block the airways, thus resulting in snoring. It may not be easy to quit smoking but you can at least give it a try for yourself, or for your loved ones.
Sleep disorders
Sleep disorders like insomnia or sleep apnea are some of the major causes of snoring. Sleep apnea leads to partial or in extreme cases, complete blockage of throat tissues. Snoring is basically a part of the same. You can also avoid sleeping in the daytime to have a sound sleep.
Medications
Some medications like sedatives and sleeping pills are meant to make you feel relaxed and help you to sleep well. However, medicines that make sleep better can make snoring worse. So, avoid taking medicines such as lorazepam (Ativan) and diazepam (Valium) that can trigger snoring.
Excess weight
Carrying excess weight just around your neck or throat can also cause snoring. Thick neck tissue leads to a decrease in the throat’s internal diameter. This partially blocks your breathing while sleeping, leading to snoring. Exercising and losing weight can help you get rid of snoring.
Sleeping position
Your sleeping position also determines your snores. Sleeping on your back causes your tongue to fall back partially, blocking the airway, which can hinder the quality of your sleep. Side sleeping is the best sleep position that can prevent snoring.
Remedies for snoring
Snoring is directly related to many heart-related diseases. However, if this problem is in its initial stage then it can be overcome with the help of these natural healing home remedies:
Change in sleeping position
If you sleep on your back, you have more chances of snoring than you may have if you choose to sleep on your side. Sleeping on your side will reduce the chances of getting your airways blocked, thereby preventing snoring.
Regular sleeping patterns
Sleep deprivation is a major cause of snoring. Having a regular sleeping pattern will help you to reduce snoring. According to National Sleep Foundations’ recommendations older adults (65+) should sleep 7-8 hours.
Weight loss
Excessive weight is a major cause of many health problems and losing a few pounds not only helps you get rid of your snoring habits but can also help you tackle other health problems such as diabetes, heart problems, joint pain, etc.
Avoid heavy meals
It is not recommended to take heavy meals during your dinners or meals with too many carbs as it is known to worsen snoring. One should also avoid the consumption of alcohol to get rid of the snoring habit.
Avoid taking sedatives
Try avoiding sedatives or sleeping pills. It is highly possible that you are snoring because of these medications and you may not be having that habit otherwise. So, try to sleep without sedatives or sleeping pills.
Snoring is a great menace to the person as well as the person who shares the bed with you. It is important to pay attention to the habit of snoring and treat it to prevent it from happening again. With these home remedies, natural healing of snoring is possible. Check out our blogs for more such articles on various topics. Happy sleeping!
<strong>Is snoring a problem?</strong>
Yes, it definitely is. It is the cause of many underlying diseases and you should not take it lightly. It may disrupt your sleep or your partner’s sleep, or it has the potential to become obstructive sleep apnea. Sleep apnea is a condition that can cause breathing problems at bedtime. Snoring can also become a major cause of stroke and common heart-related diseases. So, timely treatment of snoring can prevent you from these complications.
<strong>What can stop me from snoring?</strong>
There are several natural ways to treat snoring and some of them include weight loss, changing sleeping positions, avoiding consumption of alcohol, quitting smoking, avoiding sedatives or sleeping pills, etc. These methods can prove to be effective for the home treatment of snoring. However, in case of a medical emergency, it is always advisable to seek immediate medical help.
<strong>What are the symptoms of sleep apnea?</strong>
Sleep apnea is a condition that can cause breathing problems at bedtime. This condition may worsen the habit of snoring. And If you experience loud snoring with periodic choking sounds, sore throat or headaches in the morning, excessive sleepiness during the day, lack of concentration, and mood swings then you probably have sleep apnea.
<strong>Is snoring normal?</strong>
There are many people who snore to some extent. Although it is quite common, it is not advised to overlook it. Chronic snoring that is extremely loud and disrupts your or other’s sleep and/or accompanied by gasps or interrupted breathing, is not normal. If you experience the same problem then contact your healthcare adviser or follow natural remedies.
<strong>If I stop smoking, will that help?</strong>
Yes, smoking is one of the major causes of snoring as it contributes to congestion of your throat tissues. It also increases acid secretion in your stomach, which can cause acid reflux that can have a negative impact on your throat tissues, obesity, aging, and hormonal factors. If you are a smoker, then join our smoking cessation program as a part of a corporate wellness program that has proven beneficial for many of her snoring and sleep apnea patients.