According to Wikipedia, snoring is defined as:
“The vibration of respiratory structures and the resulting sound due to obstructed air movement during breathing while sleeping. In some cases, the sound may be soft, but in most cases, it can be loud and unpleasant. Snoring during sleep may be a sign, or first alarm, of obstructive sleep apnea (OSA).”
Snoring basically happens when you can’t move air freely through your nose and throat when you sleep. This kinda makes the surrounding tissues vibrate, which then produces sounds we identify as snoring. Snoring is a completely normal thing that affect even the best of us, but sometimes you can’t help but feel your face go red when your bae or friends point it out the morning after a sleepover.
Though making noise in the bedroom can sometimes be signs of good, fun, and healthy activity, this nighttime noise making can be detrimental to your health. Sleep apnea is a serious sleep disorder that causes a person’s breathing to be interrupted during sleep. This in the long run can cause serious health issues which means that snoring is a whole lot more than “Oh my god shut up I do not snore”.
Change The Way You Sleep
Sleeping on your back might be a main factor as to why you sound like a tractor every night. When you are on your back, the base of your tongue and soft palate collapses against the back wall of your throat. This causes vibrations which inherently causes you to snore at night. Try sleeping on your side.
If you find yourself having trouble sleeping on your side because you’re just constantly rolling back, it’s okay. Try using tennis balls! Put these balls on your back to prevent you from rolling back when you sleep. If you find that they tend to roll around in the middle of the night, think about wearing a hoodie backwards and keeping them in the pockets. If not, ask your significant other or roommate to throw them back where they should be if your snoring wakes them. Hit the internet for some online shopping and check out good deals on tennis balls.
If tennis balls all round stop you from sleeping completely, opt for something that works just as well: inflatable belts. These suckers help keep you on your side and have been voted to be much more comfort friendly compared to tennis balls. Inflatable belts might be difficult to find in stores which is why I took the liberty of finding them for you while I was online shopping for one myself: inflatable belts.
If you’ve been scrolling and tennis balls and inflatable belts don’t sound like something you want to get into bed with, I have the ultimate home run solution with total comfort. Body pillows are a great, conventional way to ensure that you are on on your side and your partners night’s sleep will go uninterrupted. Simply just surround yourself with stiff body pillows and it just might do the trick.
It is so vital to stay hydrated because water has so many beneficial effects on our body. One of them is that being dehydrated can actually be a reason behind why you snore. This is because secretions in your nose and soft palate becomes sticker when you are dehydrated which leads to that nocturnal noise making. Try keeping a jug of water by your bedside as a reminder when you wake up to stay hydrated the whole day.
Alcohol relaxes your muscle a crazy amount more than when you sleep sober. This means that the back of your throat is more likely to collapse as you breath, which then leads to more snoring. Try to avoid drinking alcohol four to five hours before you sleep as it makes the snoring worse. Alcohol plays such a big part that people who don’t normally snore will mostly likely snore after drinking.
For something smaller and not as bulky as an inflatable belt, opt for a snoring mouthguard. These can be easily purchased through online shopping with many different price range depending on customization. The more adjustable and personalizable, the higher up it will be priced. A snoring mouthguard works in such a way it brings the jaw forward which then widens the back of the airway, reducing resistance and turbulence.
If you find snoring mouthguards a tad bit uncomfortable try nasal strips. Nasal strips are bendy, flexible bands that go in right about the flare of the nostrils. The bands will try to straighten back to their original shape, meanwhile lifting the side of the nose to open nasal passages and reduce snoring. Sometimes, restricted nasal passages are the main culprit and if so nasal strips will help prevent snoring.
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