How To Stop Snoring - 3 Basic Ways That You Can Use Right Now
If you want to know how to stop snoring, then you must first be aware that snoring is not merely a habit that one can easily get rid of. Snoring is actually caused by the relaxation of certain muscles at the back of your throat as you sleep. These muscles relax because they are not being used at that particular time. When you relax them, they do not properly perform their function that is, to keep the soft palate in your mouth or to make sure that your tongue does not block the airway. These vibrations cause sounds like snores to occur.
There are various remedies for snoring available in the market. Most of these remedies have some form of an adjustable base. These include nasal strips, anti snore pillows and mouth guards. Most of these devices work by preventing the mouth from opening while the person sleeps. Some also claim to improve sleep patterns. They are mostly made of clear plastic or sometimes with a gel color so that the snorer can see what he/she is doing while they are asleep.
Some other remedies for snoring involve changing your sleeping position. In sleeping, the mouth stays shut but when the mouth opens, the soft palate opens and allows the air passage to open up. Consequently, you feel vibrations in your throat muscles and this is the sound of snoring. So it is recommended that you sleep on your side with the head of your bed at a downward angle since this ensures that your head will be aligned with the gravity and keeps your throat muscles from relaxing.
Patients who are suffering from sleep apnea will experience snoring. The most common form of sleep apnea is called obstructive sleep apnea and it is characterized by loud snoring, cessation of breath during sleep, and gasp for air several times an hour. The most affected area for this condition is the upper airway that is the uvula, the soft palate, and the tongue. Palatal implants are designed especially for snorers so that their airway can be kept open without interrupting the flow of air from the nose.
One of the common reasons for snoring is the relaxing of the lower jaw or tongue muscles and relaxation of the uvula and soft palate. This is due to the lack of muscle tone in these areas that are needed for proper airflow into the airway. Muscle tone is important because muscles allow the airway to stretch freely through the passage, while muscles loosen when relaxed, preventing obstruction of the airway. Patients who undergo surgical procedures are those who have weak muscles in their throat muscles are tightened and result to snoring.
How to stop snoring is very easy if you know the cause of your snoring. For instance, if you are a snorer who always sleeps on his back, you should try sleeping on your side as this position prevents the tongue and the soft palate from relaxing. Another position to sleep on is on your stomach but make sure that your head is raised enough so that the tongue and the uvula will not fall back into your throat and cause snoring. Proper weight-bearing exercises are also necessary because sleeping on your back causes a lot of tension on the muscles in your neck and throat. These exercises include those simple things like keeping your chin up so that you will not fall backwards when sleeping on your back.
Some patients also suffer from palatal folds, which are folds that appear at the edge of the roof of the mouth. These are also caused by sleeping on your back. If the tongue and the uvula relax and fall back into the throat, the airway becomes narrower, thus resulting to snoring. To prevent yourself from experiencing palatal folds while sleeping, you must place your head and/or neck in a higher position during sleep. This will help to keep the folds from occurring.
Lastly, alcohol and other sedative drugs can also cause your throat to close during sleep. This is why you must avoid taking these medicines before going to bed. Also, a lot of people, who have a habit of smoking, tend to have narrowing of their air passages while they sleep. As a result, snoring often occurs. The solution to this problem is to quit smoking; it does not only help you stop snoring, but it also improves your overall health.