Snoring can be pretty embarrassing for those who do it and quite annoying for anyone who has to listen to it every night. But why do people snore? Basically, it happens because of a blockage or narrowing in the airways of the nose or mouth. When air can’t flow smoothly, it vibrates the tissues as it passes through, creating that familiar snoring sound.
Here’s how it works: When you breathe in while sleeping, air enters through your nose or mouth and travels to your lungs. This air passes through your soft palate, where your tongue and throat meet. If this area collapses, it causes a narrowing or blockage, making it tricky for air to flow through. As the air pushes through the narrowed space, it vibrates the soft palate, producing the noise we recognize as snoring. Essentially, the narrower the passage, the louder the snore.
You might wonder why snoring only happens when you’re asleep. Well, that’s because when you’re awake, your throat muscles are active and hold all the tissues tightly in place. However, once you’re asleep, those muscles relax, allowing the tissues to collapse and potentially block the airway.
Snoring can lead to a host of problems like poor sleep, daytime fatigue, and increased health issues for both the snorer and their partner. If your partner snores, you’ve probably lost sleep because of it and possibly started searching for ways to stop it.
Even though there aren’t specific medications to end snoring, there are plenty of natural methods and devices that can help. Here are some options:
Nasal strips can relieve nasal congestion, which might be causing the snoring. They allow air to pass smoothly through your nose, reducing snoring. However, since snoring often occurs because of the throat muscles collapsing, nasal strips aren’t always effective for everyone.
Mouthpieces are another option. They keep your lower jaw in a forward position while you sleep, helping to reduce snoring. However, they can cause you to salivate during sleep and might even affect your jaw alignment. It’s a good idea to consult your dentist if you decide to use one.
There are also sprays containing menthol and peppermint that keep the airways open by reducing nasal congestion for the night, but these too have varied success rates.
Aside from these devices, here are some lifestyle changes and natural remedies that might help:
Smoking can cause swelling in your mucous membrane and throat tissues, leading to snoring. So, it’s best to avoid smoking before bed, or better yet, quit altogether.
Sleeping on your side can prevent your throat muscles from collapsing backward and blocking your airway. In contrast, sleeping on your back causes the muscles to relax into the airway, resulting in those loud snoring sounds.
Elevating your head and legs with pillows can help too. This position keeps your airway open by preventing your throat muscles from collapsing.
If dry air is making you snore, using a humidifier can help by keeping the air in your room moist, reducing the chances of snoring.
If you’re overweight, shedding a few pounds can also help reduce snoring, as extra weight can increase the likelihood of airway obstruction.
Practicing Pranayama, a breathing exercise, can also be beneficial. It helps you take deeper breaths, allowing for maximum oxygen intake, which can reduce snoring. Plus, it offers various other health benefits.
Lastly, herbal anti-snoring pills can help reduce nasal congestion, but their effectiveness can vary, especially if other underlying issues are at play. If other remedies haven’t worked for you, it might be worth giving these pills a try.
By following these steps, you can take control of your snoring and work towards a quieter, more restful night for everyone involved.