Snoring happens when the airway is restricted and air cannot pass through the mouth or nose. When there is an obstruction in the airway or nose, the air you breathe is forced through causing the soft tissues of throat, nose, and mouth to bump into one another and vibrate. These vibrations make the grumbling, rattling, or snorting noise that we call snoring.
While most men and women snore occasionally, long-term loud snoring increases the risk of diabetes, heart disease, strokes, and a number of other health problems that could potentially become dangerous. Furthermore, snoring not only interrupts your sleep, it adversely affects the quality of sleep your partner gets. If you have been snoring, you must have searched online for effective stop snoring remedies and solutions.
Usually, you might not find something that helps you stop snoring and then you try to ignore the whole issues. However, it is essential to find out the underlying reason for your snoring, as not only does it affect your health but your spouse or bed partner is equally affected. Sleep deprivation is a common side effect of snoring and leads to a myriad of health issues subsequently. Fortunately, there’s a range of surgical and non-surgical treatments that can reduce or even stop snoring (see below under “how to stop snoring permanently”).
What are the Risk Factors of Snoring?
Almost everyone snores at one time or another, including children as well as adults. For some individuals, there are certain risk factors that make them more prone to snoring such as:
- Age – muscle tone decreases as we age and causes our airways to constrict.
- Sedatives/Alcohol– alcoholic drinks and many prescription medicines lead to muscles in the mouth, nose, and throat to relax thereby limiting the air flow in the respiratory passages.
- Anatomical features – enlarged adenoids, a large tongue, and a soft palate can make it difficult for air to pass through the mouth and nose. Additionally, displaced nose cartilage or a deviated septum can restrict airflow as well.
- Family history (genetics) – snoring often runs in families, so if your parents snore, you’re more likely to snore as well.
- Gender – men are more prone to snoring than women.
- Health – nasal congestion due to seasonal by allergies and colds can restrict airflow through the nose and mouth. In addition to this, pregnancy makes women more prone to snoring because of gaining weight and hormonal changes that cause inflammation in the nose.
- Weight – sleep-related breathing disorders and snoring are more common among obese or severely overweight individuals.
While snoring isn’t typically a serious problem, long-term, loud snoring could be a symptom of a more serious problem such as OSA or obstructive sleep apnea. If you have bouts of choking or stop breathing for a few seconds at intervals every night, it is time to see a sleep specialist.
If you believe your snoring is a problem or your partner continually complains about it, you should consider purchasing an anti-snoring spray. Otherwise, speak with a specialist about how to stop snoring permanently.
How to Stop Snoring permanently
Everyone is aware of the fact that getting good quality sleep is essential our health and well-being. According to the National Sleep Foundation, numerous studies have shown that getting 7 to 9 hours of sleep can improve brain function as well as our mental and physical health. However, if you or your partner is a chronic snorer, those good benefits that come with a good night’s rest can elude you.
Trying to perform your daily activities and tasks without adequate rest can lead to lower productivity, increased irritability, and a host of other mental and physical problems. So what can you do to reduce those snoring episodes and get the rest you need? Your healthcare provider may recommend certain non-invasive, non-surgical measures that will help you sleep such as:
- lifestyle changes
- nasal strips
- oral appliance
Each of these has their advantages and merits. So, any one or a combination of all of them may be the answer. It just depends on the individual.
Here are 6 suggestions for how to stop snoring permanently:
Avoid drinking alcohol –
Because of its muscle relaxing characteristics, people who drink alcohol are more likely to snore due to increased relaxation of the tongue.
Exercise your throat muscles –
Repeating vowels aloud and singing are vocal exercises that help strengthen the muscles of the upper respiratory tract. This helps you to breathe better and snore less.
Lose weight –
Snoring not only becomes more common with age, aging often causes many individuals to gain weight. This additional weight can cause your neck and tongue to bulk up and cause snoring to worsen.
Sleep on your side, not your back –
Some individuals snore regardless of their sleeping position, but snoring is worse in those individuals who sleep on their backs. When you sleep on your back, the muscles in throat relax causing the tongue to fall back into the throat and restrict your breathing.
Try different appliances –
Humidifiers, neti pots, and even nasal strips help to open nasal passages and improve breathing. Anti-snoring oral appliances can also help with chronic snoring.
Watch those medications –
OTC sleep aids such as ZzzQuil and stronger sedatives like valium relax muscles and make snoring worse. However, antihistamines will reduce nasal congestion so you can breathe easier.
While these are often effective at stopping snoring, Asonor anti-snoring spray has been clinically proven effective in over 75% of all cases studied. All you need to do is put a couple of drops in your nasal passages and it helps to tighten the loose tissues in the air passages. That helps you breathe better and stop snoringa t night when you are in deep sleep.