Do you snore? Are you being the brunt of jokes at family gatherings ? If yes, DON’T panic,you may be among 40 percent of adult men and 24 percent of adult women who snore habitually or occasionally.
Once you understand why you snore, you can find the right solutions to a quieter, deeper sleep—for both you and your sleep partner.
Why you snore:
When you can’t move air freely through your nose and throat during sleep that makes the surrounding tissues vibrate, which produces the familiar snoring sound.
It happens when
- Being overweight
- Alcohol, smoking, and medications
- Nasal and sinus problems
- Sleep posture
- Sleep Apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night and feeling extreme sleepiness during the day.
How you can self-help:
1. Change/Wash Your Pillows once every couple weeks: Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
2. Sleep on your side instead of your back: Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.A full-length pillow that supports your entire body may help you in this case.
3. Exercise and Lose weight: If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.Also exercise helps in toning muscles of your body, which in turn can lead to less snoring.
4. Stay Well Hydrated: Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated & can create more snoring. A hot shower before you go to bed can help open nasal passages. According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
5. Avoid Alcohol: Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse.Sometimes People who don’t normally snore will snore after drinking alcohol.
Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside).
If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back.After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Keep in Mind:
- Snoring is a physical issue. It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
- Avoid taking it personally and Take the issue seriously, not the person. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
- Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.
- Address inappropriate behavior. Although sleep deprivation can lead to irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring.
These simple practices can make a huge difference in reducing snoring. Remember,nothing to be feel ashamed of when you are actually working on your problems.
Your Willpower to overcome is your success measure.
Share this & support your friends to overcome snoring and help them implement these techniques.