Snoring is caused by restricting the passage of air through your throat and nose. If you can’t breathe freely when asleep, then you will start producing irritating sounds. Nearly half of the population suffers from the problem and it hard for loved ones to get good rest.
If you snore, keep in mind that it is hard to sleep next to a lawnmower. Your snoring could be effecting your entire family without you knowing it. That being said, there are several approaches you can use to solve the problem.
First, you should identify the causes of your snoring before you consider strategies that will allow you get rid of the problem. Common causes of snoring include being overweight, being sick, or allergies. If you suffer from certain form of allergens for example, then you should try to ensure your throat is free from the allergies by taking allergy medicine so that you can breathe normally.
It is essential that you do your due diligence and figure out what is causing your snoring before you try and fix the root cause. Trying to fix a problem that doesn’t exist is just going to cause more problems than you started with.
What Causes You to Snore and How to Fix It
Poor sleeping position
If you sleep in a position which restricts the air passage within your throat, then you will start snoring. The best way to fix this is it is to change your sleeping position. This is one of the most common reasons for snoring and is also the easiest to fix.
The type of mattress you use and the shape of your bed can also contribute towards your snoring problem. Sometimes this is an easy fix, and sometimes there is nothing that you can do about it. There are pillows and mouth guards designed to position and open airways while you sleep. You may want to consider a new bed if that is what’s causing the issue, as long as it’s within your budget.
Being overweight can cause you to snore too. The extra weight on your neck puts pressure on your airways and makes it more difficult to breath. Unfortunately, there is not much you can do for this other than losing that weight.
There are several strategies you can employ to get rid of excess weight. The first of which is to improve your dietary and exercise habits. If you make a plan and stick to it, you will lose that excess weight in no time!
If you find that you are still gaining wait after exercising regularly and eating healthy, you may want to see your doctor. You may require surgery to lose the excess weight.
Too Much Alcohol
Drinking too much alcohol will lead to dehydration, which is closely associated with snoring. When you are dehydrated, you develop thick mucus along the walls of your throat. The mucus will hinder free movement of air when you are sleeping.
When the air from your lungs is blocked, your body will force the air out leading to vibrations and loud noises while you are sleeping. It should be obvious but the best way to fix this is to stop drinking. Even if you don’t stop drinking completely, slowing down will still help. If you don’t think that alcohol is the cause, don’t drink for a week and ask someone you live with if the snoring has stopped.
Nasal and Sinus Problems
Image Source: https://www.flickr.com/photos/[email protected]/10936570
There are different nasal sinus problems which can lead to snoring. For example, having allergies or having a cold can lead to blocking of airways, hence snoring. There are several steps you can take to decrease the effect of a cold or allergies and both will in turn decrease the amount of snoring.
You can also open your nasal passages and enjoy good sleep through use of the essential oils. There are several essential oils available in the market. You will need to decide which oils work best for whatever is causing your snoring problem and how to use them effectively.
The most common way to stop snoring using essential oils is spread the oils using an oil diffuser. The diffuser makes it possible for you to have moist air, along with your choice of essential oils, spread in the room for you to inhale. If you use the right oils, this method can deliver them straight to the cause and stop snoring in its tracks.
For many people, dry air in your bedroom will cause you to snore. This is especially common in dry climates. Luckily, this is easy to fix through the use of a humidifier!
Another option you have is to use a diffuser with essential oils as suggested above. Diffusers use humitity to deliver the essential oils and you get the added benefit that the oils bring. Some people even run a diffuser with no oils to get the humidity without making their bedroom too humid, another reason to snore.
Change Your Pillows
The pillows you use can also lead to poor sleeping positions and eventually to snoring problems. Your snoring problem can be eradicated by simply changing your pillows if that is the case. Your pillows can make you adopt a sleeping position which does not allow you to breathe freely.
The easiest way to fix this problem is by buying a new pillow. It might be a good idea to look for a pillow that is a little softer so that it does not force your neck into an awkward position.
Stay Well Hydrated
Drinking enough water can also do great things for your snoring problem. Being dehydrated will cause your body to produce excess mucous to keep your throat from drying up. There are several ways you can increase the amount of water you drink in a day. It is up to you to decide which way works best for you and to implement it into your daily routine.