Snoring is a harsh sound you hear when someone who snores inhales during sleep. The noise occur when the soft palate (1.) and uvula (3.) vibrate against the back of the throat or the base of the tongue (4.). As you fall asleep, the soft tissues at the back of the throat, the muscles that line the airway, and the tongue muscle all relax. As this occurs, the tongue drops back into the airway which causes it to narrow. As air passes through this narrower airway, it moves faster and cause the tissues to vibrate against each other, which creates a rattling or snoring sound. As the air passage continues to narrow, pressure increases in the airway and snoring becomes louder.
Healthy normal airflow
Airflow causing snoring
1. Air flow
1. Air flow
The most common factors that cause increased snoring are:
Sleeping on your back, (you can train yourself to sleep on your side). In this position gravity pulls the jaw and tongue down and back. This cause the mouth to open and the tongue to drop back into the airway, and leads to narrowing of the air passage.
Difficulty with nasal breathing. Breathing through the nose is a more efficient way to bring air into the lungs that mouth breathing. A deviated septum allergies, pregnancy, or a cold can cause the blood vessels in the nasal area to congestion or stuffiness in the nose. This can cause mouth breathing and increase resistance in the air passage.
Obesity. In overweight individuals, excess fat deposits in the area of the neck and throat cause an increase in the size of the tissues or increased pressure on the tissues that surround the air passage. This leads to narrowing of the airway.
Some more effective to snoring cures:
- Avoid cigars, smokeless tobacco and other irritants. Tobacco can damage cells in the lining of the oral cavity and upper throat.
- Avoid consuming alcohol before going to bed. Alcohol can damage cells inside your mouth and upper throat.
- Avoid sleeping pills before bedtime.
- Avoid large quantities of meals just before going to bed.
- Avoid tough exercise within two to three hours just before going to bed.
- Sleep on your side rather than your back. (Sew a pocket onto the back of your pajama top, and put a tennis ball inside the pocket. This will keep you from sleeping on your back.) If you have a history or symptoms of neck, back, or shoulder problems, consult your physician.
- Go to bed at the same time every night, even on weekends.
- Let the person who doesn't snore fall asleep first.
- Check with your doctor to see whether any medication you are taking may be aggravating the snoring. An examination of the nose, mouth, and neck may be needed, click here.
Having a restful sleep and to prevent snoring is very important for the human body. If not treated properly it can have a great affect on you. For example, 67% of adults said that lack of sleep has affected their work, which causes problems for everyone, especially money wise. Adults average about eight hours of sleep each night, but this can vary from as few as four to six hours, to as many as nine to ten hours. Up to 1/2 of adults snore occasionally, and 1/4 of adults are habitual snorers. SEE A DOCTOR: While more than 50 percent of those who snore never ever discuss with their physician, talking about this common problem and getting an accurate diagnosis from a physician are the first steps to cure snoring. The doctor is crucial for determining the exact cause of the problem, as well as testing to see if the problem is snoring or obstructive sleep apnea (OSA). This will help you avoid the deleterious health consequences of obstructive sleep apnea such as high blood pressure, heart disease, and stroke. OSA is a group of serious sleep disorders in which a sleeping person repeatedly stops breathing long enough to decrease in the amount of oxygen in blood, thus increasing the amount of deadly carbon dioxide. For many causes of snoring, the non-surgical methods (anti-snoring appliances or other products) are usually recommended as the first step to curing snoring at: Snoring Treatment. Please follow your doctor' s advice, because your doctor is able to take your specific history and needs into consideration, their recommendation may prove to be the best.
You may want to consult specialist if you have sever snoring that has just started recently and you haven't gained any weight.
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