The Art of Snoring
Snorers often look divine and akin to enjoying the best of slumber. While the partner can end up thinking that snoring is a right, and any act of disturbing the sleeper is unethical, you might be shocked to know that snoring increases the chance of death as well!
All of us are subject to snoring, at least occasionally or at the end of a long and tiring day! However, for those of us who experience snoring as a regular activity, seldom any snoring solutions are sought as the awareness is found to be shallow. The number one cause of lack of quality sleep, snoring also refers to more fatigue and the disorientation during the daylight hours. The other half of the demerits of snoring advocates that snorer is not the lone sufferer of noisy sleep, but the spouse and even the whole family or compartment, at times!
Your Snoring Solutions!
If you’re a snorer, rest assured, we have methodized the best cures for your physical and mental pain and using our Snoring Solutions, snoring will never be your problem again!
Defined as the vibration in the respiratory system due to the blockage of air, snoring is not an external ailment, but the auditory reaction of a sleep obstruction. Ranging from soft to thunderous sounds, snoring is a common activity, uncommon in its behavior with each person. Contrary to popular belief, Snoring can be a direct cause of the serious somnipathy of sleep apnea, owing to its source of obstruction being same.
What does Science say?
While science advocates that snoring is a direct result of sleep-deprived minds, a thorough definition of snoring explains the lack of movement of air through the respiratory duct while sleeping causing it to vibrate, hiss and make a rhythmic sound. People free from snoring often think that snorers are the ideal sleepers. Although snoring might look like an angelic slumber, snorers often undergo recurrent rousing to their sleep and ending up with somnipathies such as waking up in the middle of the sleep and the malignant sleep apnea.
The four types of snoring are
- Open Mouth Snoring- Weakness of the throat leads the mouth muscles to sag open and result in snoring, when asleep.
- Closed Mouth Snoring– Direct symptom of obstruction to the airway or nasal passageway;
- Supine Snoring- Back sleepers have a gravitational tendency to end up with a fallen tongue halting the airway when asleep.
- Miscellaneous snoring- Many risks like OSA, Insomnia, Oversleeping and Heart diseases can also be the hidden culprits of snoring.
According to statistics, 3/4th of the people who are snorers also suffer from Obstructive Sleep Apnea, which also adds to the adversities of an improper circadian rhythm. The common problem is prevalent across all ages and affects over 37 million of the American adults without a cure. Studies also reveal that while males are considered prone to snoring, obesity is a known cause of the ailment. Furthermore, serious fatalities like narcolepsy and heart diseases are common in snorers as well.
What happens when you sleep?
When a person sleeps, it is natural for the throat muscles to relax and numb the mouth cavity, which leads to the walls to vibrate or displace the tongue to fall in such a way as to obstruct the at least 40%-passage-of-air through the mouth. Including a person’s genetic makeup, snoring can be the direct cause of many lifestyles as well as behavioral problems too.
Causes and Risks of Snoring
Do you have Obstructive Sleep Apnea? Are you Obese? Is your throat weak? Is your heart sick?
Although the common cause of snoring is an obstruction to the respiratory system, there are physical conditions that can aggravate or sicken it further. All of us snore and each, snore for a different reason. If you think your snoring has been a long-term ailment, the first step is to source out why it happens. Moreover, there is anatomical anomalies, such as having twisted noses, which can halt smooth breathing and sequel into snoring or even OSA!
Some important causes and their symptoms that add to snoring are
Weakness of the Throat
The most sensible answer to why snoring differs, owes it to the aging of the body. When the degeneration starts at 50 years and above, the throat muscles begin to weaken and end up aggravating snoring.
The weakness of the throat can also be attributed to Gehrig’s disease, Amyotrophic Lateral sclerosis and Myasthenia Gravis.
Another significant causative of snoring is if you’re a back sleeper. Also known as the supine position, when we sleep on our back, it is easy for the tongue to into the throat and leading to a partial passage of air.
This cause of snoring has seen centuries of myths and folk tales and still thrives as one of the most effective ways to snore! In addition, back sleepers also suffer from other somnipathies like hypnagogic hallucinations more than say, side sleepers. To know more about Hypnagogic Hallucinations, click here.
Noted as a significant cause of OSA as well, gaining weight tend to throw your tongue off balance. This is due to the sudden growth of fatty tissues around your throat, which tends to obstruct the epiglottis as well.
The excess deposit of the gained fat halts the upper airway and leads to snoring and OSA, subsequently.
Although known as a natural remedy for blocking snoring, often, people with weakened throats have a tendency to suffer from sagged throats when they fall asleep after a long session of booze. Avoid alcohol prior to three hours of sleep, to avoid snoring.
The same goes to most anti-depressants and relaxants like Caffeine and Nicotine.
Sleep deprivation is termed as the omnipotent cause of snoring. When you are sleep deprived, not only does your mind feel disoriented, your body does too. One direct cause of this is the over-relaxation of throat muscles, further leading to snoring. Read more about the boundless evils of lack of sleep here.
One of the common causes of most somnipathies, Obstructive Sleep Apnea is caused due to any blockage to the upper airway of our respiratory system. OSA also leads to waking in the middle of the night and is a serious cause that the suffered must magnify by consulting a sleep specialist. To read more about the hidden causes of the most tragic somnipathy- OSA, click here.
Known since the ancient science, misaligned jaw is yet another cause that adds to the anatomic anomalies that add to obstruct respiratory system easily.
Snoring Solutions: DIY Natural Home Remedies
Snoring is not only the problem of the sufferer, but anyone who lives in the same room or house as well. Snorers have a difficult time travelling, in fear of the embarrassment when snoring within earshot of the public.
Whatever your reason to cure your snoring is, our guarantee is that we can uproot it and heal it all through dedication and sleep cycle discipline of our Snoring Solutions!
Correcting your Sleep Posture
One of the ancient truths about sleep posture problems is supine or back sleeping position. The easy cure to this is sewing a bump like a tennis ball onto the back of your pajamas to keep you from the comfort of sleeping on your back. Another easy way is to sew a sock onto the back of your T-Shirt and then put a ball or bump inside.
If you practice the side sleeping position for long, make sure to add a pillow between your thighs, to avoid the pelvis to fall back and aggravate into another bad sleeping posture. The tennis ball cure is best observed for at least a month to rectify the sleeping position.
Avoid picking up your dog’s favorite ball, just in case …
Another notable cause of snoring is the lack of exercise which increases the fat deposition around your throat to obstruct the airway. If you’re aware that there has been a significant weight gain, the next best solution is to begin exercising regularly.
Remember that obesity can worsen your snoring to become even sleep apnea.
Elevate your Headspace at sleep
Another elixir to most sleeping problems is the correction of elevation to your head or legs. Using pillows decked underneath the head can ease the bad angle of sleep while one must take care to use pillows that are not to firm or soft for the same. If you end up using an inappropriate angle of headspace, you will only worsen your nightmares about insomnia!
Humidify your atmosphere
Dry air is a significant additive to adding to snoring. By creating a sense of suffocation owing to the congestion, dry air aggravates obstruction to the smooth passage of air by drying the respiratory system. The best remedy is to use a humidifier in the room.
If you do not like humidifiers, it is best to pack your bags and head to a tropical paradise and live happily ever after!
For severe cases of snoring trouble, the best remedy is regular Yoga. One of the best solutions to snoring in Yoga is Pranayama or the exercise of breathing. To do so, use your index finger to close one nose, while breathing via the other. Repeat the breathing exercise for at least 5 minutes for each of your nostrils.
Pranayama will increase circulation, deliver oxygen to all parts of your brain, and even relieve the recurrent falling back of the tongue into the air passageway.
As weakness of the throat is one of the common causes of snoring, the best natural DIY remedy is to practice throat exercises before sleep. Some ideal ones to try are-
- Project the lower jaw outer than the upper jaw and count for 20 seconds. Repeat the same by changing the jaws.
- Use a tongue twister to exercise your tongue. One interesting tongue twister to try out is ‘These sheep shouldn’t sleep in a shack’.
- Bring in your molars and then separate them while counting until 50. Continue the same until you feel that your jaw has loosened.
- Steam Bath
Going for a steam bath or steam for the throat with essential oils such as eucalyptus will clear all obstructions from your passageway well. In addition, cleaning and keeping the bedroom dust-free can also significantly change the health of your nose.
Avoid Nightcap and settle for chamomile tea or Water
Alcohol is a wrong trigger for snoring and the best way to quench down the booze urge is by gulping down a buzzing chamomile tea. The effects of the herb will guarantee you a smooth sleep and prevent snoring.
For those of you looking for ways to shut off your snoring partner, carrying 100% functional earplugs can be a relief or crash before your spouse does!
Snoring Solutions: Medical Cures
If the DIY remedies don’t work, the next step that the sufferer must take is to contact a sleep specialist. By conducting a polysomnogram or simpler observation of the patient during sleep, the doctor will prescribe you anti-snoring pills and solutions.
Although anti snoring pills are not a 100% curing process, surgeries are. If you have excess fat tissues or underlying heart disease, medical checkup as well as the necessary surgery can treat your snoring and get rid of it forever!
Some ideal medical aids to explore for Snoring Solutions are
- Nasal CPAP– Pushes the air into the throat by using a mask for continuous positive airway pressure.
- LAUP– Defined as laser-assisted uvulopalatoplasty, C02 lasers shrink the uvula and make small bruises tighten the tissue.
- Somnoplasty– A tissue reduction surgery using radio waves and must be repeated. The process does not spill blood and takes only a few minutes to complete.
- Palatal Implants– Commonly referred to as the Pillar Procedure, it involves implanting three small stiffening rods that halt the collapse of the palate to trigger snoring.
A final word of advice for the fatigued sleepers called snorers … the best cure to healing your snoring problems is to Sleep Well and respect your sleep cycle!