Snoring happens when a collapse, blockage or restriction to the upper airway obstructs the flow of air through the back of the mouth or nose. The sound is created by the vibration of the soft tissues at the back of the throat. Mentioned below are causes and snoring solution that will help you recognize and treat the disorder in the best way.
Obesity
A common cause of snoring is obesity – overweight people have extra bulk around the neck that can restrict their airways. There's also experimental evidence that abdominal fat pushes the chest up towards the upper airway, which then loses its tension, becoming floppy.
Sleep apnea
Snoring is one of the main symptoms of sleep apnea, where airways are obstructed during sleep until the person wakes up – often gasping for air. Sleep apnea is more common among overweight people.
Certain drugs
Drugs such as alcohol, muscle relaxants and sleeping tablets can also cause snoring by making the tongue and muscles in the throat relax, go floppy and vibrate. Smokers are also more likely to snore than non-smokers.
Nasal congestion, late eating
Nasal congestion from a cold or allergies can cause snoring, as can eating too much at night, though this would be only temporary.
Anatomical factors
Anatomical problems that cause snoring are a bent septum (the wall that separates the nostrils), nasal polyps or an enlarged tongue, uvula (the dangly thing at the back of your mouth), tonsils or adenoids.
Snoring solutions
Because there are many different reasons for snoring, there is no one-size-fits-all solution. You should start with talking to your doctor. They can do a physical examination and make sure it's not a symptom of something more serious.
Many regular snorers, especially heavy snorers, also have sleep apnea. Sleep apnea can cause high blood pressure, diabetes, heart attack and stroke. Poor sleep due to sleep apnea can also lead to daytime drowsiness, which impairs your performance at work and increases the risk of accidents. Your GP may refer you to a sleep physician, or perhaps an otolaryngologist or ear, nose and throat (ENT) specialist.
Lifestyle changes
Certain lifestyle changes can help with snoring, and are worth trying as a first line of treatment. If you snore because you're overweight, you could get some support to help you stick to a new eating and exercise plan. Even moderate weight loss has been shown to reduce or stop snoring.
Other lifestyle changes that may help include:
. Avoid sleeping pills, tranquillisers and muscle relaxants.
. Talk to your doctor about alternatives to medication for anxiety and sleep problems, such as cognitive behavioural therapy.
. Don't drink alcohol for at least four hours before going to bed.
. Give up smoking.
Back snorer? Positional therapy may help
Many snorers snore only when they sleep on their backs – the tongue and throat muscles relax, and slump backwards, causing a partial blockage of the airway. If this is you, lying on your side may reduce the problem. Positional therapy involves techniques designed to make you sleep in a position where you don't snore, usually on your side.
Anti-snoring pillows
Various anti-snoring pillows claim to prevent snoring by holding your head in a certain position – perhaps to encourage you to sleep on your side, or to 'correct head and spine alignment'. Unfortunately, given that they're such a simple solution, experts doubt a pillow could hold a person in one position for the whole night, particularly if they're prone to tossing and turning.
Good vibrations
More sophisticated positional therapy devices use vibrations to gently encourage the wearer to change positions without disrupting their sleep.
Are you still confused about snoring solution? You can consult a doctor.