7 Sure Ways to Stop Snoring Fast
Last updated on October 10th, 2022.
Overtime, we get into that mild argument about who snores the loudest and most often, there exists that one person who insists on never making a sound while asleep. The act of breathing during sleep with a hoarse noise due to vibration of the soft palate has become a much common occurrence in our time. No wonder it’s no surprise that more people are seeking ways to stop snoring fast.
Wikipedia defines snoring as the vibration of respiratory structures and the resulting sounds due to obstructed air movement during breathing while sleeping. Snoring sounds range from quiet vibrations to whistling, snorting or rumbling sounds. According to the same source, while 45% of adults snore occasionally, 25% snore regularly. Habitual snoring occurs in 44% of males and 28% of females.
During sleep, the muscle of the upper airway relaxes and partially collapses. Snoring is caused by narrowed airways which worsen when asleep. The vibration of different parts of the throat produces different types of sound during sleep causing snoring.
A low soft palate reduces the size of your airway. The muscles on the back of the roof of the mouth, tongue and throat relaxes during sleep blocking the airway. The soft palate and uvula then vibrates and knocks against the back of your throat causing the loud sounds during sleep. In cases of abnormalities, a deviated septum usually increases one’s chances of snoring.
Consuming too much of alcohol just before bedtime relaxes throat muscles and decreases your natural defences against airway obstruction. When alcohol is taken before bedtime, relaxation of muscles makes respiration more forceful and difficult, leading to constant vibration and the production of snoring sound. The more the quantity of alcohol consumed, the more the muscles of the throat relax further.
Chronic nasal congestion from allergies or cold could narrow down the airway. These muscle problems block the airway and make the nose stuffy. Breathing then becomes difficult and in most cases the mouth is used for breathing in place of the nose.
Not getting enough body rest or sleep may contribute hugely to snoring. Snoring sounds are loudest when the individual is tired and needs deep sleep.
Smoking causes terrible irritation to the membranes of the nose and throat which could result in narrowing down of the airway. So, if you are looking for ways to stop snoring fast, quiting smoking can do the magic.
Sleeping on the back causes collapse of one’s nasal airway. Lying on the back pushes the tongue and soft palate towards the back of the throat causing snoring.
Some cases of snoring are due to inherited traits in people with family history of snoring or obstructive sleep apnoea.
Being obese or overweight can cause increments and fats in the area around the neck. This hot compresses the throat and narrows the airways causing snoring during sleep.
5 Easy Ways to Improve your Sleep Hygiene
Snoring, in itself, is not a medical condition but it could result in a few complications including;
Different sounds produced at different frequencies caused by a number of factors including smoking, sleep deprivation, alcohol consumption, allergies, etc have become common in our time.
These sounds could be disturbing to you as an individual and to your sleeping partner as well as whomever you may share a room with. But it is no death sentence. Maintaining a healthy weight, getting enough sleep, sleeping on your side, surgical procedures are available treatment options. Sometimes, all you need to do is Consult a Doctor to determine what works best for you.