Many people snore in their sleep, it can disrupt the quality of your sleep and leading to daytime fatigue, irritability, and increased health problems. Snoring happens when air cannot move freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the sound of snoring. But snoring can also be a very loud danger signal pointing to a more serious sleep disorder like sleep apnea. So here are some facts about snoring :
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Interesting Facts About Snoring
1. Snoring is common but it is not normal
As much as half of the population snores at some point during their lives. Snoring is more common in men and men are habitual snorers as compared to women. Up to half of adults snore regularly, but only about 2%-4% have obstructive sleep apnea.
2. The 3 main reasons for snoring are: being overweight, smoking and drinking alcohol
For some people, extra weight means extra tissue, which can lead to snoring. And there is proof that overweight people who slim down snore less. But it is worth noting that people who are not overweight snore, too. Tobacco smoke is an irritant that can result in tissue inflammation. So even small amounts of inflammation can restrict airflow. Alcohol relaxes many things, from your mind to your muscles – including the ones related to your breathing. So, it also maybe causes of snoring.
3. Snorers are more likely to suffer adverse health conditions than non-snorers
Snoring can indicate a medical condition such as:
- obstructive sleep apnea (OSA)
- type 2 diabetes
- cardiovascular disease
- sinus or nasal problems
Sleep apnea can cause a kind of snoring where a person may appear to stop breathing for some time between snores, and they may produce choking or gasping sounds due to obstruction of air.
Apart from loud snoring, sleep apnea can lead to the following symptoms:
- daytime sleepiness
- morning headaches
- difficulty concentrating or remembering things
4. Snoring can be hereditary – snorers may have a familial link
Snoring may be passed down from parent to child. If one of your parent snores, you are more likely to do the same, as there is a genetic component to the behaviour. Coupled with a family history, these suggest that snoring is, to a certain extent, a hereditary experience.
5. Snoring affect your relationship
If you snore and share a bed, you are probably keeping your partner up. One study found that partners of snorers woke up many times during their sleep. Another study found that sleeping with a snorer can raise your blood pressure. It also affects a couple’s sex life and overall marital satisfaction.
6. Older People Snore More
People of any age, even kids, can snore. But as you get older, your throat muscles and tongue relax even more while you are sleeping. That makes them vibrate as you breathe and that is what causes snoring.
Home remedies for snoring
1. Avoiding alcohol and smoking
Drinking alcohol, a couple of hours before you go to bed relaxes your throat muscles, causing you to snore. It should be avoided for at least 4 hours before sleeping. Tobacco smoke is an irritant that can result in tissue inflammation. Quitting smoking can help reduce this inflammation as well as the risk of other diseases and conditions.
2. Relieving nasal obstruction
Medicines and other techniques are available can help reduce inflammation in snoring
- nasal strips
- corticosteroid and moisturizing nasal sprays
- a room humidifier
3. Clear your sinuses
When your sinuses are congested, you must work harder to get air in and out through your nose. In some cases, medication or surgery is needed to clear the sinuses.
4. Changing sleep positions
When you sleep on your back, because of gravity pulls at your throat, which makes your airway narrower. Switching your sleep position won’t magically cure you of snoring, but it may help.
Other sleeping positions you can try including:
- sleeping on your side
- raising the head of the bed a few inches
- using a “anti-snore pillow” to improve neck position
5. Losing weight
By losing weight, you decrease excess body fat so there is less tissue to vibrate. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring. Losing weight may reduce the risk of snoring.
6. Engage in regular exercise
Throat, or oropharyngeal, exercises may help strengthen weak, flabby throat muscles and prevent them from collapsing during sleep which cause snoring.
7. Practice Good Sleep Hygiene
Poor sleep habits can have an effect similar to that of drinking alcohol, working long hours without enough sleep. You sleep hard and deep, and the muscles become relaxed, which creates snoring. Develop a good sleep hygiene program by getting consistent sleep on a comfortable bed, in a dark, cool room.
8. Seek treatment if you have sleep apnea
Sleep apnea is treated with a continuous positive airway press (CPAP) Continuous positive airway pressure machine. The CPAP machine includes a mask patient wear over their nose and mouth during sleep, which helps in sleep for sleep apnea patients.
9. Drink more water
If you do not drink enough water, your nasal passages and mouth can dry out, making snoring more likely. Dehydration leads to mucus forming in your nose which could make you snore. Be sure to get enough liquids during throughout day.