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Stop Snoring

Avoiding and reducing snoring

What is Snoring?

Snoring is the vibration of the respiratory structure, uvula and soft palate, with the resulting sound occurring due to the obstructed air movement during breathing while sleeping. Statistics show that 30%- 50% of adults snore, which is due to the irregular airflow or the throat being weak and closing during sleep. A misplaced jaw could also cause tension in the muscles leading to snoring. Finally the position in which you sleep plays an important role on whether sleeping occurs or not.

Causes of Snoring?

Snoring can be caused by many ways. Although it is usually due to obstructed air movement during breathing, snoring can be caused by the narrowing of your airway that can be caused by poor sleep posture or abnormalities of the soft tissue in your throat. Snoring can also be caused by:

  • Increase in Age: Throat gets narrower and muscle tone in throat decreases
  • Normal Build: Men have narrower air passages and more likely to snore
  • Nasal and Sinus Problems: Blocked airways makes breathing difficult
  • Sleep Posture: Sleeping flat on the back helps the flesh of your throat to relax and not block airway passage

Risk Factors of Snoring

One of the risk factors of snoring could indicate that a person has sleep apnea which is a potentially life-threatening condition that requires medical treatment as soon as possible. What happens in sleep apnea is that a person tends to wake up many times a night to regain breathing however; they do not have any memory of the event.

Some other risk factors of sleep apnea are:

  • Sleep Deprivation
  • Lack of Oxygen
  • Depression

How is snoring treated?

There are many different ways to treat snoring ranging from medication to surgery. One of the ways snoring is treated is by using mandibular advancement splints that advance the lower jaw slightly which pulls the tongue forward. Another way to treat snoring is getting a positive airway pressure from a machine which helps control sleep apnea and snoring associated with it. The machine is a about the size of a shoebox that pumps a controlled amount of stream of air through a flexible hose which is connected to a mask worn over the nose, mouth or both.

Natural Remedies such as herbal pills, acupressure devices or specialized acupuncture is also another method to treat snoring. Pharmacological treatment is also available by using a combination of pseudoephedrine and domperidone which has a success rate of 95%. Finally Surgery, known as uvulopalatopharyngoplasty, is an attempt to widen the airway by removing tissues in the back of the throat; for example, the Uvula and pharynx.

How do you avoid Snoring?

  • Losing Weight: This reduces the fatty tissues in the back of your throat which will decrease the snoring
  • Exercise: Exercise will help in toning arms, legs, and abs which will lead to toning muscles in your throat
  • Clear Nasal Passages: A stuffy nose makes inhalation difficult and creates a vacuum in your throat
  • Quit Smoking: Changes of snoring are higher for those who smoke because smoking causes airways to be blocked by irritation of the membranes in the nose and throat.
  • Establish Regular Sleep Patterns: Going to bed at a regular time can promote better sleep and minimize snoring.
  • Keep Bedroom Air Moist: Dry air can irritate membranes in the nose and throat, using a humidifier will lessen that irritation.
  • Reposition: Elevate the head four inches will ease in breathing and encourage the tongue and jaw to move forward.

What certain substances should I avoid to reduce snoring?

  • Dairy products
  • Soymilk
  • Alcohol
  • Sleeping pills and other relaxants
  • Antihistamines
  • Caffeine

Information provided on this website is for general purposes only. It is not intended to take the place of advice from your practitioner.

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