After a long and exhausting day, crawling into bed for blissful sleep is exactly what you want to do. But if you’re dealing with a snoring partner, or you struggle with snoring yourself, sleeping peacefully can be a difficult task.
Snoring is one of the most common sleep issues with over 90 million Americans snoring each year. The great news is, snoring doesn’t need to be permanent.
While the act of snoring is unintentional, many seasoned snorers are able to reduce symptoms, and sometimes even stop snoring all together. How do they do this? By understanding the root cause of the snoring, then trying a bunch of remedies until they can find the perfect fix.
The loud and often varying sounds of snoring occur as a result of restricted and obstructed airflow during sleep. As air struggles to pass through the throat, it causes the tissues to vibrate leading to noise.
Quite a few factors can create difficulties with air flow during the night. Leading causes of snoring, according to the Mayo Clinic, include nasal congestion, sleeping position, diet, lack of exercise, excessive alcohol consumption, and sleep conditions such as obstructive sleep apnea (OSA).
The sound of snoring makes it difficult to hide the symptoms. Snoring isn’t bad unless it happens frequently and continuously disrupts the sleep cycle leading to sleep deprivation and other annoying sleep issues. Some people snore on limited occasions, but for others, snoring is more permanent. Serious snorers can show additional symptoms that may reveal they suffer from obstructive sleep apnea (OSA), central sleep apnea, or complex sleep apnea.
Obstructive Sleep Apnea
OSA symptoms display difficulty with concentration, constant drowsiness, chest pain, restlessness, and headaches in the morning. Those who suffer from OSA often display a unique snoring pattern which includes periods of silence between breaths. When presented with these symptoms, the best thing to do is to consult a doctor to identify the best possible solutions.
Central Sleep Apnea
The other common type of sleep apnea is central sleep apnea. Unlike OSA which involves a blockage of the airways, with central sleep apnea, airways are clear, but the brain fails to send signals to muscles that it’s time to breathe.
Complex sleep Apnea
The last sleep disorder directly linked to snoring is complex sleep apnea, which is a combination of both OSA and central sleep apnea. When such symptoms are presented, it’s best to consult a doctor.
The noise of snoring can be really disturbing to people lying close to the snorer. Some snorers have no idea how disturbing they are, but others do - especially when diagnosed with a sleep condition. Problematic snorers can disrupt themselves, just as much as those sleeping around them!
If snoring is severe and diagnosed as an apnea, quality of sleep is at risk. Snorers with apnea can frequently wake themselves up without realizing it throughout the night. These unwanted wake up calls disrupt the sleep cycle making it much harder to fall back to sleep.
Any disruption to the sleep cycle is concerning as it can hinder REM sleep - the deepest and most restorative stage of sleep. If woken up in the middle of the REM sleep cycle, sleep inertia can set in. Sleep inertia is that grogginess you may feel in the morning that makes even the simplest tasks feel like a nightmare.
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The truth about snoring is that most cases are not harmful. Around 24% of the 90 million snorers in America are diagnosed with sleep apnea, leaving the majority in a no-risk category. In many instances, snoring is a result of faulty sleep habits or poor sleep hygiene.
While a comfy bed is a bedroom essential for all sleepers, getting the best mattress isn’t a sure-fire solution to stop snoring for good. The best bed, paired with other natural remedies such as diet, exercise, and sleeping position, can make a positive impact on sleep health.
We’re detailing some of the most popular at-home remedies that may help turn down the volume in the bedroom and increase sleep quality for well-rested mornings.
For many, snoring comes and goes. But it can be really annoying for partners who might be unable to sleep due to the noise. With some simple sleep hygiene adjustments, snoring less is definitely within reach. The following snoring solutions are easy enough to try at home to provide better sleep for yourself and your sleeping buddy who is getting sick of the snores.
1. Sleep on your side
Sleeping on your side is the best sleeping position to help you stop snoring. The side sleeping position minimizes compression of the airways, allowing for easier airflow.
2. Make a comfy bed
Maintaining a side sleeping position is easier when you sleep on a contouring base such as a memory foam mattress. A gentle contour will hold your sleeping position in place and guide the body to the right position without putting extra strain on the spine.
3. Lose weight
Weight loss reduces the fatty tissues that vibrate and create noise while you sleep. Even a small amount of weight loss can make a big difference when you want to stop snoring. Try eating a low calorie dinner for a week and see if it makes a difference.
4. Cuddle a pillow
A sleeping position can be an ingrained habit that’s hard to change. Many people may start sleeping in the side position, then naturally roll onto their back as the night progresses. Hugging a memory foam body pillow is a great way to remain in the side position throughout the night. Similarly to a memory foam mattress, a foam pillow has contouring features that can hold you in place and help you stop snoring.
5. Anti-snoring throat workout
Physical workouts as well as throat exercises can strengthen the muscles in the throat making it easy to air to pass through. A popular and easy anti-snoring exercise is repeating vowels (a-e-i-o-u) for three minutes at least 3 times a day. This focussed exercise is said to help strengthen muscles which is essential when you want to stop snoring.
6. Position your head correctly
Studies show that tilting the head slightly away from the chest and maintaining a neutral position contributes to better airflow. If your pillow is tilting your head forward, it may be worsening your snoring. The best way to ensure your pillow is perfectly aligned to your neck and shoulders is to use an adjustable pillow. You can completely customize the height and perfectly position your head to ensure airways are as open as possible.
Home remedies to stop snoring are used by many as an easy and effective way to get more restful slumber. If frequent snoring persists, it’s best to seek professional help so you can start getting a good night’s rest again.