- The normal aging process leads to the relaxation of the throat muscles resulting in snoring.
- Anatomical abnormalities of the nose and throat, such as enlarged tonsils or adenoids, nasal polyps, or deviated nasal septum cause narrowing of the throat during sleep leading to snoring.
- Functional abnormalities, such as inflammation of the nose and/or throat as may occur during respiratory infection or during allergy season will result in snoring.
- Sleep position, such as sleeping on your back, may lead to snoring in some people
- Alcohol which is a muscle relaxant will cause snoring.
- Obesity, particularly having a lot of fatty tissue around the neck
Before starting a treatment with over-the-counter sprays and pills, try the following natural solutions and lifestyle changes, which may help you stop snoring.
Change Your Sleep Position:
Sleep on your side or abdomen rather than on your back. Your tongue and soft palate rest against the back of your throat when you are sleeping on your back. This will block your airway causing breathing problem and vibrating sound during sleep.
A body pillow enables you to maintain sleeping on your side and can help you sleep on your side. Taping tennis balls to the back of your night wear can also help you prevent from sleeping on your back. Reclining the bed with the head up and extended can open up nasal airway passages and may help prevent snoring. However this may cause neck pain. Obstructive sleep apnea may be a cause if snoring continues regardless of the sleep position.
Practice Good Sleep Hygiene:
Working long hours without enough sleep can make you overtired. As a result you sleep hard and deep which makes the muscles floppier producing snore.
Alcohol can lead to enhance relaxation of muscles during sleep. As the muscles of the palate, tongue, neck, and pharynx relax more, the airway collapses more. This leads to a smaller airway and greater tissue vibration resulting snoring. Drinking alcohol four to five hours before sleeping makes snoring worse. People will snore after drinking alcohol who usually do not snore.
Weight loss may help if you snore after gaining weight. The internal diameter of the throat will be reduced, making it more likely to collapse during sleep if you gain weight around your neck. This will help triggering snoring. Even a slight loss in excess weight may help reducing the fat deposited around your upper airway which are obstructing your breathing.
Open Nasal Passages:
Keeping nasal passages open may help prevent snoring. If your nose is blocked or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
Taking a hot shower before you go to bed can help open nasal passages. Also rinse your nose out with saline water to help open up passages. If snoring occurs due to the problem in your nose and not within the soft palate, nasal strips may help to lift nasal passages and open them up .
Secretions in your nose and soft palate become stickier when you are dehydrated
which can create more snoring. Stay well hydrated by drinking more fluids.
Change Your Pillows:
Dust particles accumulated in pillows can cause allergic reactions that can lead to snoring. Another common irritant is animal dander. If you are allowing pets to sleep on your bed, there is possibility that you breathe in animal dander which can cause snoring. To avoid dust particles and allergens, change your pillows often and keep pets out of the bedroom.