How to stop snoring? Snoring during sleep is a common problem experienced by many people. This snoring issue tends to occur more frequently in men than in women. Do you have this problem? Does your partner experience snoring during sleep? What are the causes of snoring and how to stop snoring?
Important Things You Need to Know About Snoring
It can be uncomfortable to share a room with someone who snores. However, before blaming the individual, it is important to understand why this snoring problem exists. Snoring problems are closely related to a person’s lifestyle, such as unhealthy habits like excessive smoking, lack of exercise, obesity, excessive alcohol consumption, and many more.
Snoring during sleep usually occurs when the airflow in the respiratory tract, particularly in the mouth and nose, is blocked. The sound is produced when the tissues in the upper respiratory tract rub against each other and vibrate.
Snoring problems may be considered a common issue. However, it can also indicate serious health problems and can worsen with age.
Symptoms of Snoring
In addition to having to listen to complaints from the person sleeping next to you, here are some other symptoms that indicate you may have a snoring problem.
- Breathing stops momentarily during sleep;
- Excessive daytime sleepiness;
- Difficulty concentrating;
- Morning headaches;
- Sore throat upon waking;
- Lack of restful sleep;
- Choking or gasping during the night;
- High blood pressure;
- Chest pain at night.
Symptoms that Require You to See a Doctor
Many people can manage snoring problems by following certain tips or remedies. However, for some more serious cases, you should consult a doctor, especially if you often experience the following problems:
- Feeling tired and drowsy during the day;
- Frequent snoring habits that make it difficult to breathe and wake you up in the middle of the night;
- Snoring due to other health problems such as obesity, depression, or heart problems.
These symptoms may indicate a more serious sleep problem called sleep apnea or apnea during sleep. It may also indicate health problems that you may not be aware of, such as sinusitis or rhinitis that interfere with your breathing. Consult your doctor immediately to address these issues and ensure that you can sleep better every night.
What Is Sleep Apnea?
Snoring individuals can also be associated with sleep apnea. Sleep apnea is a condition when the airway is blocked during sleep. As a result, individuals with sleep apnea, especially the brain, may not receive the necessary oxygen. There are two main types of sleep apnea:
- Obstructive sleep apnea: The most common problem caused by a blocked airway;
- Central sleep apnea: Not caused by a blocked airway, but caused by instability in the central respiratory control (RCC). As a result, the brain fails to signal the muscles to breathe.
Can Sleep Apnea Be Fatal?
Sleep apnea problems can cause low levels of oxygen in the body. When this situation occurs, our body becomes more stressed and responds at once, causing the heart to beat faster and the body’s arteries to narrow. Effects on the heart and vascular system include:
- Higher heart rate;
- High blood pressure;
- Inflammation and pressure.
These effects also increase the risk of cardiovascular problems, and studies have found that this problem can increase your risk of stroke two or three times higher.
6 Common Causes of Snoring during Sleep
As an individual who snores, you must feel guilty about the disturbance caused to others. Therefore, individuals who snore need to know what causes the problem of snoring.
There are several factors that can cause you to snore, including:
1. Respiratory Problems
If you have problems with your respiratory system, such as a congested nose and a narrow throat, it can be the main factor in snoring. Not only that, swollen tonsils and soft parts of the larynx (often faced by children) can also cause the respiratory system to become small and cause snoring.
2. Inadequate Sleep
Inadequate sleep can cause the muscles in the throat to be in a relaxed state and unable to function properly. This happens due to excessive fatigue that will cause the body to try to rest. As a result, the muscles in the throat become weak and can close the throat.
Due to snoring, the individual may often wake up at night, affecting the quality of sleep and causing them to feel tired quickly.
3. Improper Body Position
Body position also plays an important role in ensuring that you do not snore while sleeping. Sleeping in a prone position is one of the factors that can cause snoring. How can this happen? When we sleep in a prone position, the back of the neck will press on the respiratory system located in the front and cause snoring.
4. Alcohol Consumption
Alcohol consumption will also cause the muscles in the throat to be in a relaxed state and unable to contract and expand properly. This indirectly causes you to snore while sleeping.
5. Overweight or Obesity
Snoring problems also occur in people who are overweight or obese. This is because the accumulation of excessive fat, especially in the neck and short neck, can cause the respiratory system to be closed.
In addition, genetics also play a role. If parents have a respiratory system problem like this, it is not impossible for their children to have the same respiratory problem. There are several scientific studies involving blood markers that have proven the link between genetics and snoring problems. Now that you know the causes of snoring, learn how to reduce or minimize the problem of snoring that you can practice.
Tips to Effectively Reduce Snoring
Snoring can be a pressure for individuals who share a room with someone who snores. It can affect the quality of sleep for both parties. So, to reduce snoring during sleep, here are some tips that can be tried:
Sleep on Your Side
Sleeping on your back sometimes causes your tongue to shift position towards your throat. This will obstruct the airflow and snoring will begin as soon as you close your eyes. To avoid this situation, it is recommended that you try sleeping on your side to facilitate better airflow and prevent snoring.
As mentioned earlier, one of the causes of snoring during sleep is due to excessive weight. The larger size of tissue in the throat in individuals who are overweight can cause snoring problems. When you can reduce weight, it is not only beneficial in reducing snoring problems, but it also greatly helps improve the quality of life and prevent various other related illnesses.
There are various ways to reduce weight, one of which is through exercise. Exercise does not have to be heavy. Consistency and high discipline are enough.
Head Position When Lying Down
You are advised to slightly elevate your head when lying down. This method can further encourage the opening of the nasal airways wider. You can try using a thicker pillow when sleeping to elevate your head slightly.
Use Nasal Strips
Nasal strips function as a tool to widen the respiratory space in the nose. When the respiratory space in the nose becomes wider, it can help you breathe better and reduce snoring problems. These nasal strips can be found at any health store, such as pharmacies.
Smoking habits do not bring any benefits to health and can be the cause of snoring problems. To help you quit smoking, you can seek counseling from a doctor or use smoking cessation products such as nicotine patches, gum, or lozenges that can be purchased at pharmacies.
Drink Adequate Water
A hydrated body is not only important for health but it can also help prevent snoring problems. If your body is dehydrated, your nose and throat will be more likely to secrete sticky mucus. This can cause snoring to occur more easily during sleep. Therefore, drink plenty of water for good health and better quality sleep.
Inhale Steam from Hot Water
You can also try using a bowl of hot water and inhale its steam before going to bed. This method can help you breathe without obstruction, especially if you have a cold or often experience a stuffy nose. You can also try taking a warm shower before going to bed.
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What can be formulated is that there are various factors that can cause snoring problems. There are also various ways to overcome it. If you have a snoring problem, you can try the tips that have been shared above.
However, if it gets worse, quickly see a doctor for further treatment. Don’t take it lightly. It could become a dangerous illness. That’s all for Qoala’s sharing today, hopefully it’s useful! Need to renew your car road tax and insurance? Just renew it with Qoala. Easy and fast!