Chronic snoring, medically known as obstructive sleep apnea, affects many people that include many women as well. Although almost everyone snores once in a while, snoring on a persistent basis can be really irksome for those who sleep in the same room as yours or for your spouse. Snoring regularly and heavily could be symptomatic of sleep apnea which is a grave disorder necessitating urgent medical intervention.
If you’re afflicted with sleep apnoea, your sleep will be obstructed causing you to wake up everytime your snoring reaches a crescendo, affecting both the quality and quantity of your sleep. Consequently, you’ll feel exhausted and sleepy during daytime. Snoring that interferes with your ‘REM sleep’ and your effective sleeping time can also make you irritable and affect your overall wellbeing. It can also lead to your spouse or partner breaking up with you if he or she can’t get enough sleep.
Sleeping in a separate bedroom all alone however, can only be a short-term solution. There are of course more effective remedies for confronting your snoring problem and curing it for good. A simple yet effectual way of diagnosing the real cause behind your continual snoring is to primarily evaluate or determine the pattern of your snoring.
What Makes You Snore?
The reasons for snoring and quite frequently at that could vary from person to person. If you can make a correct diagnosis as to why you snore, you’ll be successful in finding the specific remedy or cure for your ailment. If you’re in the habit of snoring too often and quite heavily, it could mean that your uvula-a conic projection from the soft palate-has become elongated causing breathing obstructions.
Surgically removing a part or the entire uvula can be effective in the short run only as research has established that sleep apnea can recur after a certain period of time. How your tongue is positioned during sleeping can affect your exhalations and inhalations. Snoring usually occurs when the smooth passage of air through the nasopharyngeal tract or your airway is hindered. It can happen if your airway becomes constricted either because of your improper sleeping postures or because of the deformities of the tissues in your gullet or oesophageal region.
Once you reach your forties, the tonal strength of your muscles in the throat abates and your throat starts getting slenderer. Men tend to have slimmer airways compared to women. Moreover, having abnormally large adenoids or cleft palate or physical aberrations which are more often hereditary can cause one to snore on a recurrent basis. Whenever you suffer from a common cold or sore throat or have sinus or nasal issues, you’ll be prone to snoring.
Obesity is another factor that contributes to snoring in a big way. If you’re overweight, you’ll have layers of fatty tissues and feeble muscle tone that can accentuate snoring. Excessive alcohol intake and smoking releases chemicals can stimulate muscle relaxation subsequently causing you to snore. You’ll also snore a great deal if you’re in the habit of falling asleep lying on your back as the muscles and tissues in your oesophageal tract then become more relaxed impeding the air passage.
Confronting the Complaints Regarding Your Snoring
In case you’re a compulsive snorer, you surely must have faced the embarrassing situation of being woken up from your sleep by your partner because of your annoying rumblings. You also must have lost count of the number of times you’ve been through such an occasion. The fact that you don’t realize it (snoring) yourself can be more vexing. Snoring can lead to serious relationship issues or problems though it sounds somewhat ridiculous.
You may not be able to gauge the level of irritation it can cause to your spouse so it’ll be worthwhile to discuss your snoring problem with your partner if you want to save your relationship. Turning a deaf ear to your better half’s complaints about your snoring would evidently imply that you’re simply indifferent to his or her concerns. Before you can start discussing the issue with your spouse, both of you should be in the clear about certain aspects related to snoring.
Firstly, the two of you must apprise yourself with the fact that snoring is a condition or disorder very much like common cold or asthma. To be more specific and succinct, snoring being a medical problem, there are remedies or cures for the same as well. So you, more than your partner should not feel embarrassed about snoring.
If your partner grumbles about it, try to understand that he or she is not able to get sufficient sleep instead of getting emotional about it. You should be able to realize that if your spouse is not able to sleep properly at night because of your snoring, he’ll or she’ll feel tired throughout the day. Your partner’s health or wellbeing might suffer in the long run because of your snoring.
Therefore, you should spare no efforts in letting your partner know that value the relationship and will take adequate steps to control snoring. But at the same time you should not have any inhibitions in telling your partner that he or she should stop throwing a fit or tantrum everytime you snore. Snoring undoubtedly is an annoyance, and nearly 75% of those with obstructive sleep apnoea carry the risk of suffering from heart disease or getting afflicted with a sudden heart attack.
You’ll be tempted to try over the counter medications or sprays, and numerous anti-snoring gadgets that are easily available in chemist shops and apothecaries. However, it is always recommended that you should first consult with your physician or an otolaryngologist who’ll be able to suggest you ways or a treatment procedure. Besides that, you can stick to the following Ways to Cure Snoring.
1. Try To Avoid Sleeping On Your Back. Those who have a tendency to sleep in a supine position i.e. on their backs are more prone to snoring. Ask your partner if you happen to lie on your back when he or she catches you snoring. If your other half answers in the affirmative, then try to sleep sideways. Sleeping either on your right or left side prevents your throat muscles and the soft palate at the basal end of your gullet from getting overly relaxed that unduly contracts your airway.
Apart from the pillow on which you’re resting your head on, tuck an extra long pillow on one side to prevent yourself from falling on your back. You can also considering resting your torso on the additional pillow. However, if you still continue to snore, it may be a sign that you have sleep apnoea. So, you should not delay checking up with your GP.
2. Abstain From Excessive Drinking or Smoking. Smoking or taking alcohol within three to four hours of your sleeping stimulates the release of toxins or chemicals that temporarily numbs the CNS (central nervous system) and PNS (parasympathetic nervous system) systems. This in turn tends to make the muscles at the back of the throat and the surrounding layers of connective tissues more stress-free leading to the phenomenon of snoring. Even if you’re not in the habit of snoring under normal circumstances, partaking of alcohol four or five hours prior to sleeping can make you snore.
3. Slimming Down. If you’re overweight, then shedding extra kilos over your waist and thighs might help you to control your snoring but not always. Even people with thin physiques are known to snore. However, if you observe that your snoring frequency has aggravated after you’ve put on weight, then slimming down might help. When you become obese, the neck and the area surrounding your neck also thickens lessening the throat’s internal diameter triggering symptoms of snoring.
4. Control Erratic Lifestyle. If you’re in the habit of working late and taking meals at improper times, then there is a high possibility that you’ll snore. When you overwork, you tend to make yourself exceedingly tired. Going to sleep when you’re overstressed, can make your muscles droopier that can induce snoring.
5. Keep Your Bedroom Dust Free. You’re more likely to snore if your bedroom is dusty. If you can’t recall the last time you cleaned your bedroom, then it’s time to take out the broom and the vacuum cleaner. Your bedroom ceiling, floor and the even the pillows might contain allergens and dust mites that are invisible to you, can trigger allergic reactions causing you to snore. So, clean your bedroom and dust the ceiling every two months. Also do not allow pets in your bedroom.
6. Drink Enough Fluids. The nostrils in your nose and the soft palate tend to secrete when you suffer from a common cold or sore throat. These secretions can harden up and get sticky if do not drink enough water or fluids to keep yourself hydrated. So, naturally the dried up cough and the nasal secretions can block the respiratory tract encouraging you to snore. Hence drink enough water throughout the day so that you don’t feel dehydrated. Try taking a warm shower before going to bed especially if your nasal orifices are congested.