25% of people snore regularly, which means there’s a very good chance that either you, your partner, or both of you snore during the night.
While some people can sleep through snoring, just the tiniest bit of sound can keep them up at night. If this is you or your significant other, then at least one of you isn’t very happy.
So what causes snoring and how can you fix it? Read on to find out. We’ll also give you some tips on how to stop snoring as well.
What Causes Snoring?
There isn’t a singular answer as to what causes snoring. There are many factors that can cause you to saw logs when you’re asleep. Let’s take a look at some of them below.
The Anatomy of Your Mouth
Every person’s body parts are slightly different; this is what makes us unique. But sometimes, these differences can cause issues, such as snoring.
For example, if you have a soft palate that’s also thick and low, this makes for the perfect conditions for snoring. This is because it narrows your airway, which causes snoring.
Also, if you have a longer than normal uvula, this can also block your breathing and cause more vibrations to occur. Again, this causes the snoring sound as well.
For people who are overweight, they might grow extra tissue in the back of their throats. As a result, this can also narrow their airways.
The anatomy of your nose can play a part in snoring as well. For example, if you have a deviated septum, this can cause snoring.
If you often suffer from allergies and/or are always congested, then this can cause you to snore during sleep too.
Obstructive Sleep Apnea (OSA)
OSA can be a huge culprit in snoring. This is a condition where your throat muscles relax too much. This will cause your airway to narrow and/or close temporarily.
OSA is a very serious condition that shouldn’t be taken lightly. Not only does it cause snoring, but it also has a myriad of other health problems, such as high blood pressure, extreme fatigue during the day, choking in your sleep, and other cardiovascular problems.
When you drink alcohol, this causes your body to become more relaxed than normal. As a result, your throat muscles loosen up, which will cause your airway to become obstructed.
Lack of Sleep
Maybe you’ve heard that when you’re exhausted, it can have lots of the same consequences of being drunk. For instance, if you drive while sleep-deprived, your brain has the same reaction times as when you’re drunk.
When it comes to sleep and snoring, it’s the same story. When you’re lacking sleep, your throat muscles will loosen up more than usual when you finally fall asleep. And then, you’ll snore!
How You Sleep
You might be surprised about this one. The position you sleep in can affect whether or not you snore, as well as the intensity.
If you sleep on your back, this will most likely cause you to snore. This is because gravity has a profound effect; it causes your airway to narrow.
How to Stop Snoring
Now that you know what causes snoring, the next question you have is probably this: How do you stop snoring?
Here are some helpful ways to get a quieter and more restful night of sleep.
If you’re overweight, losing weight can be an excellent idea. Chances are, you have some weight-related health issues. If you embark on a fitness journey, not only can you decrease or eliminate those issues, but you can also stop snoring!
Change Your Sleeping Position
This might be difficult and uncomfortable to do at first; you might toss and turn. However, a change in sleeping position can be just what you need to stop snoring.
You might need to experiment with different positions. For example, if you usually sleep on your back, you’ll want to try sleeping on each side and your stomach as well to see what works best for you.
Drink Less Alcohol
You might have an issue with drinking and not even realize it. If you find yourself needing alcohol to fall asleep, then you might have a dependence.
Not only is this bad for your health, but it’s also what’s causing your snoring. Try tapering and quitting alcohol and you’ll see that it’ll make a world of difference for your health and snoring.
Get a CPAP Machine
If you have OSA, then you’ll need to get a CPAP machine. “CPAP” stands for “continuous positive airway pressure” and the machine consists of a mask worn during sleep. The mask is attached to a small pump that sits on your nightstand.
A CPAP machine will help you open up your airways so you get better quality sleep and stop storing as well.
Use a Humidifier
If you suffer from allergies, have asthma, or just get congested a lot, you should consider getting a humidifier. As its name implies, a humidifier can raise the humidity in your room. As a result, it can help decrease irritation in your throat and mouth.
So if you live somewhere where it’s very dry, this machine might solve a lot of your problems. Read more here about the benefits of using a humidifier for snoring.
Stop Snoring for Good
So what causes snoring? There are several root causes, all with their own remedies.
However, if you suspect you might have OSA, you need to speak to a doctor. Considering your health can suffer greatly if you actually have this condition, the best thing to do is to promptly figure out if you have it or not so you can get peace of mind. If you do, then you can figure out the best solutions with your GP.
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