What Is Snoring?
Snoring is loud and noisy breathing sound when you fall asleep. Snoring is defined as the vibration of respiratory structures which produces breathing sounds. The sound so produces is termed as snoring. This happens when there is an obstruction in the movement of air during breathing while sleeping. The sound can be soft also. In maximum cases, the sound is unpleasant and loud. Snoring indicates obstructive sleep apnea.
Everybody does snore at some point in their life. It is not a serious disorder but sometimes it can be related to health problems also. It is irritating and nuisance for other people when you snore during sleep.
What Are The Symptoms Of Snoring?
The most common symptom of snoring is noisy breathing sound while you sleep.
Other symptoms which can be related to snoring are:
- Breathing pauses during the sleep
- Snoring sound affecting the sleep of person sharing the room with you.
- Excessive fatigue, feeling sleepy during daytime
- Headaches during day-time, mood swings
- A sore throat in the morning
- Gasping at night, dry mouth
- High blood pressure, chest pain at night
- The symptoms if occurs also indicates that you may have sleep apnea. It is not necessary that all those people who snore will have sleep apnea.
What Are The Causes Of Snoring?
Generally, snoring occurs due to relaxation of palatine uvula and soft palate. The relaxation causes obstruction in the air flow resulting into vibrations and breathing sounds.
Other causes which can result in snoring are:
Excess consumption of alcohol or drugs: These relax the muscles
Obesity or being overweight: Excessive fat around the tissues results in vibrations.
Pregnancy: Bulky throat tissue during pregnancy causes snoring.
Sleeping position: Sleeping on the back can cause snoring as it narrows the airways.
Sleep deprivation: Inadequate sleep can cause throat relaxation leading to snoring.
Nasal congestion: Blockage of the nasals can affect the breathing process and causes snoring.
Obstructive sleep apnea
What Are The Things One Should Do To Manage Snoring?
To prevent snoring:
- Lose weight: Being overweight is one of the common reasons for snoring. Try to lose weight as it can help to reduce the excess amount of tissues around the neck which blocks the airway.
- Using an air purifier helps to remove the toxins which trigger nasal congestion.
- Change the sleeping positions: It will be helpful to sleep on your side rather than on your back. Sleeping on back puts the pressure on the throat and causes obstruction in the airways.
- Awakening the snoring partner or pushing with an elbow.
- Avoid alcohol consumption during the night as this can worsen the situation.
- Get treatment for nasal congestion
What Are The Things One Should Avoid To Manage Snoring?
- Don’t close the mouth of the snorer as it may worsen the situation due to lack of supply of oxygen.
- Don’t drink alcohol too close to sleeping time because relaxation of the muscles may occur
- Don’t take sleeping pills, antidepressants or anti-anxiety drugs.
- Don’t use nasal strips.
- Don’t use a large pillow that may obstruct the airflow and can cause poor blood circulation.
- Don’t use over the counter oral devices. These can cause discomfort to your mouth and jaw.
What Are The Best Foods For Snoring?
Include the following food items in your diet to reduce snoring:
- Honey- It acts as an anti-inflammatory and lubricating agent in clearing the airways.
- Garlic- It helps by decongesting the airways and reduces the mucus build up.
- Olive oil- This acts as a lubricant and reduces the vibrations.
- Fish- It has low-fat content which helps to reduce the snoring.
- Lavender oil- It has antispasmodic activities which help to clear the airways.
- Peppermint oil- It has both inflammatory and antispasmodic actions which reduce the inflammation and clear the airways.
- Onions- These acts as a decongestant and has anti-inflammatory properties. These help to clear the airways to get the normal breath.
- Soy milk- It acts as an anti-inflammatory nutrient which protects from allergens.
What Are The Worst Foods For Snoring?
Foods which increase inflammation should be avoided to stop the snoring. Following foods should be avoided to reduce snoring:
- Red meat contains saturated fats which can increase inflammation.
- Alcohol intake relaxes the esophageal sphincter and results in snoring.
- Dairy products and caffeine couple of hours before sleeping as these increase the mucus production and can block the airways.
- Oily and greasy foods during the night as these are rich in carbohydrates which contribute to fat.
- Processed wheat products increase the production of mucus.
- Food containing lactose produces excess phlegm which makes existing mucus thicker and harder to loosen.
What Are The Medicines For Snoring?
What Are The Tips To Manage Snoring?
Snoring can be managed by making some lifestyle modifications. Such as:
- Regular exercise
- Eating healthy food
- Sleeping in correct positions
- Avoiding use of alcohol and smoking
- Getting enough sleep
- Stay well hydrated
- Snoring can disrupt the sleep of your partner. It can be indicative of certain health issues also. It is advised to visit the doctor to get the proper treatment.
- Last option to treat the snoring is surgery only. So it is recommended to make changes in your living standards along with the use of medications. Till now there is no certain medication which can stop snoring completely. Treatments can lessen the snoring and its symptoms.