For some snoring may be funny but for others it is no laughing matter as it affects not only their own lives but also that of their partner. Such people are desperate and often have tried many snoring cures.
Nearly 50% of adults snore occasionally but about a quarter are frequent snorers. More men snore than women but by their sixties 60 percent and 40 percent of men and women respectively snore.
The cause of snoring is the airway becoming narrower as the muscles relax when you are asleep. Effectively you body is finding it harder to breath and the result is vibration in the tissues of the soft palate and the uvula which in turn create snoring sounds.
Snoring is not usually a problem for the snorer unless it develops into sleep apnea when the airways become completely blocked and the suffer wakes up gasping for breath. However that will not be the case for the partner whose sleep is affected.
How to stop snoring is something most snorers would like to find an answer for. There are numerous “stop snoring” products available and these will all be successful for some people but there is no 100% guaranteed option, not for even the most drastic – surgery. The more effective aids can have side effects. A good example is the mouthpiece (this is worn in the mouth and holds the jaw in a position which maintains an open airway). Many people find this effective but it can result in a dry mouth and painful teeth.
It is therefore best to look at the common causes that you can tackle yourself before seeking help. Unfortunately these are not easy solutions as the most common causes of snoring are being overweight, smoking and drinking alcohol.
Things you need to do:
- Avoid sleeping on your back – Snoring is more likely in this position for anyone as it is easier for the jaw (or the tongue) to drop and obstruct breathing.
- Stop/Cut down smoking, particularly in the evening – You are approximately twice as likely to snore if you are a smoker. Cigarette smoke irritates the lining of the nasal cavity and throat causing swelling and catarrh. In fact the probability of snoring increases along with the number of cigarettes smoked each day.
- Slim down – As fat accumulates in the body some of this will be around the neck, this can narrow the airway making snoring more likely. Men are more likely than women to put on weight around the neck.
- Reduce Alcohol (and try and avoid any other drugs that cause drowsiness) – these make the muscles in the throat relax and allow the airway to narrow and also may cause the tongue to relax and fall back further limiting the ability to breath normally. In the worst case alcohol may induce obstructive sleep apnea in people who are otherwise just snorers.
Of course these actions will be of benefit to your health in general and the desire to stop snoring might motivate you to take action.
