If you have a spouse or roommate who snores, you know just how hard it is to get a good night’s sleep with all that noise. But snoring isn’t just annoying; it could be the sign of something serious going on in the snorer’s body.
To help you better understand why that noise is waking you up at night and the health conditions that could be causing it, here are some of the most common causes of snoring. We’ll also share a few natural snoring solutions to help everyone in the house rest better.
Causes of Snoring
Lots of different things can cause a person to snore because the muscles in the mouth, tongue, and throat relax when you dose off to sleep. These tissues can actually relax so much that they partially block the air passageway and cause vibrations.
The anatomy of the mouth may cause snoring because a soft palate that is low and thick can make the airway narrower. It is more common to snore when you have a cold because mucous is blocking up your nasal passages. Individuals who consume alcohol before bed are more likely to snore because alcohol makes the throat muscles relax more than usual. If you’re not getting enough sleep on a regular basis or if you sleep on your back, snoring is more likely to occur as w
Understanding Sleep Apnea
Another more serious cause of snoring is sleep apnea, which is a condition that involves extensive tissue blockages that restrict breathing. Something that distinguishes snoring caused by sleep apnea from other types of snoring is a period of loud snoring that is followed by silence and stopped breathing. This often causes the snorer to wake up and gasp for breath.
Obstructive sleep apnea is typically defined by having this happen at least five times per hour while sleeping. Anyone who is suspected of having this condition should see a doctor for consultation and treatment.
Who Snores the Most?
Snorers are in good company, considering that about half of people snore at some point in their lives. Although both men and women snore, it is a more common condition among men. Statistics show that about 24 percent of women and 40 percent of men snore on a regular basis. And the likelihood of snoring increases with age.
Natural Remedies for Snoring
There are plenty of medications on the market today that promise to stop snoring and help you sleep better. But there are also some very effective natural solutions that require no pills or fancy equipment. Simply changing your sleep position from your back to your side can make a big difference in your snoring habits. Some people swear by the “tennis ball trick,” which involves sewing a pocket onto the back of your pajama shirt to hold a tennis ball. That way, you won’t be able to comfortably roll from your side onto your back in the middle of the night.
Healthy lifestyle changes, such as avoiding alcohol before bed and losing weight, can help with snoring and lots of other conditions too. If blocked nasal passages are causing your snoring, it may help to rinse out your nose with a Neti Pot filled with a salt water solution. There are also nasal strips that you can try to keep nasal passages open throughout the night.
Since allergens can contribute to snoring, change sheets and pillowcases regularly, and vacuum the floors and drapes often. Placing a humidifier in the bedroom may help with snoring if you have dry air in your home.
Herbs that are recommended for snorers include goldenseal and peppermint oil. These natural remedies are great for relieving congestion. Spearmint and fenugreek can also aid digestion, which is a common cause of sleeping disorders and even snoring.
Have you been able to overcome snoring? Share the remedy that worked for you in the comments below!