Let’s face it; snoring isn’t going to win you any friends. Whether it’s your partner at home, people next to you on public transport, or the neighbours from two doors down, someone is always going to have a problem with your overenthusiastic impression of a chainsaw; so what can you do about it?
In this article we’re going to look at three ways that you can use to stop snoring, as a good night’s sleep might help your relationship, and put you on a better footing with your neighbours and fellow commuters.
What happens to make people snore?
Snoring, or at least the sound we hear, is a result of vibrations in our throat as the air passes through while we’re breathing. As we relax during sleep the muscles begin to loosen, and having this happen in the throat means that the air passage narrows and we therefore have a smaller gap for the air to past through.
How can we start to eliminate this snoring in a natural way?
The first thing you need to look at is whether weight may be contributing to the problem. One of the parts of the body where people will tend to gain an excessive amount of weight is around the neck.
Having more weight around your neck is naturally going to cause some tightening around your windpipe, and when you combine this with the muscles relaxing you’re going to see even more irregularities in the airflow which cause the unpleasant noise.
If you can start to do some exercising and lose weight, particularly around the neck, you should start to see a drop off in the amount of snoring you do; or at least in the volume of it to begin with. Having less ‘tightness’ around your throat should also have the added benefit of letting you breathe easier while you’re going about your everyday activities.
Look at making a change in your lifestyle.
If you’re a smoker, or a drinker, then this is going to make you snore. Not only does smoking cause the much talked about damage to your lungs, it also has a damaging effect on your esophagus. This damage will contribute to your breathing problems and therefore increase the likelihood that you’ll snore at night.
While drinking doesn’t do any damage to your throat, it does tend to make you more relaxed – and some people just pass out, or sleep, as they like to call it – and we’ve already seen what happens to the throat when you relax and have a tendency to snore.
Look at changing your posture when you sleep.
This is something that people have been attempting to do over the years, and they’ve come up with some pretty odd methods to achieve it.
Ideas tried have varied from attaching tennis balls to your pyjama’s, attaching reels to the tops of your pyjama’s, well, attaching anything to your pyjama’s that makes it so uncomfortable that you have to sleep it a different way seems to be the underlying basis of the method.
The reason for doing it is this: lying in some positions causes the tongue to create a certain amount of blockage in the air passages and this can lead to you snoring. By attaching things to your pyjamas you force the body to take up a different position, and this new position allows the air passages to stay as clear as possible.
If the thought of doing that sounds like it’s going to cause more problems than it cures, then you could look at elevating part of your body. 30 degrees appears to be the optimal amount of elevation – but just make sure it’s the pillow end that you’re lifting.
There we have it; natural remedies to save others from your snoring.
The healthier you can get yourself the easier it will be to overcome the snoring. Try to get your weight back within a range that’s right for your sex, age, and height. Ditch the smoking, and cut back on the alcohol, and, in the meantime, change your sleeping position by either raising one end of the bed by 30 degrees, or attaching things to your pyjama’s that will stop you from sleeping on your back.
Although it may seem like a hassle now, it’s far less of a hassle than if you were to keep on snoring.