Snoring is one of the most common sleep problems affecting a large percentage of people. It can also vary in terms of the extent of snoring. Some snoring can sound like a light rustle. In some cases, it can sound like a loud buzzing saw. It does not matter how light or heavy the snoring is, it can be a sign of an underlying problem. It is also a problem that affects people of all ages. But this problem is more common in men, especially on those overweight ones.
While snoring is pretty common, it is a deterrent in achieving quality sleep. It can also affect your energy level the next day. Knowing the reasons behind why people snore is vital to addressing the problem and having better quality sleep.
Common Causes of Snoring
According to the National Sleep Foundation, there are a number of reasons why people snore. Here are some of them:
- Overweight – People who are obese or overweight are more prone to developing sleep apnoea. Thus, their breathing passages can be obstructed during sleep, causing them to snore.
- Old Age – Aside from being overweight, older people are also more likely to snore. The tongue and throat muscles tend to relax as you age. This causes vibration on your muscles when you inhale as you sleep, which causes snoring.
- Sleeping Position – Your sleeping position can also impact your ability to snore. Snoring is more common (and loudest) for people who sleep on their back. Try to train yourself to sleep on your side or on your belly.
- Alcohol – Alcohol is a type of muscle relaxant. When you drink alcohol before going to sleep, it can make the muscles in your throat to relax. As with old age, the relaxed muscles can cause vibrations when you breathe during sleep.
- Genetic Issues – There are some genetic issues that can also lead to snoring such as long soft palate, enlarged tonsils, or large adenoids.
Snoring with Mouth Closed
Snoring with the mouth open is far more common. But there are also some cases wherein people snore with their mouth closed. When this happens, it is usually an indicator of a problem in your mouth or throat. Poor muscle tone in your throat or tongue can result in them blocking the airway. This results in snoring even when you have your mouth closed as you sleep. In fact, snoring with mouth closed results in a louder snore than when your mouth is open.
There are several health risks for this type of snoring. One is the possibility of rising blood pressure due to breathing interruptions. It can also be linked to the possibility of stroke and other heart diseases. People who snore with mouth closed also tend to suffer from poor sleep quality.
How Can You Stop Snoring?
Snoring can ruin your life in so many ways. In fact, a lot of married couples have marital problems due to snoring. It can also affect the overall health of people who snore because of the poor sleep quality. It is therefore a must to find ways to stop snoring. Here are some of the steps you can take:
- Change your sleeping position. Make sure your head is elevated by at least four inches to ease breathing and avoid any obstructions to your air passages.
- Sleep on your side. Those who sleep on their backs tend to snore more than those who sleep on their side or belly.
- Use anti-snoring devices. There are some devices such as a mouth guard that are recommended for chronic snorers to wear to aid them in their sleep.
- Clear your nasal passages. If you have clogged or stuffy nose, make sure you clear your nasal passages before going to bed.
- Maintain the moisture level in the air in your bedroom. Dry air can cause irritation to your nose or throat, which will make snoring more likely.
- There are also several medical cures against snoring, such as Continuous Positive Airway Pressure (CPAP), somnoplasty, or laser-assisted uvulopalatoplasty (LAUP). Make sure you seek a doctor’s help about which of these procedures to undergo.