Those of us who deal with a partner who snores, know pretty well what we are talking about! We are never at rest completely. It is the irritating and way too bothersome sound of snores that disturb our sleep that we are always sleepy and blurry eyed? Is that you? Then you are not alone!
Snoring can be so bad that I have known people who have gone to the extent of separation. If you are one of those tired and frazzled souls who want a relief and a break, take notice! Snoring in fact is caused by the vibrating movement of the soft palate of your mouth. There are many causes for this condition. The most common cause is that when you sleep the soft palate and the tongue become slack causing it to fall backwards and obstruct the passage of air. Sleeping position is also another factor that causes snoring. In children tonsillitis and adenoids contribute to snoring. Snoring can also be cause due to consumption of alcohol, physical exertion and old age. Whatever the reason for your snoring, it has to be stopped definitely in order to prevent flare ups in the house and make amends with your spouse!
Sleep position is a major factor that can stop or start snoring. Most people who sleep on their back, especially men, start to snore like a bear. This is because when you sleep on your back the tongue and the soft palate tends to fall backwards thus causing the blockage of air passage and resultant vibration of the nearby muscles and tissues. Next time you hear your spouse snoring, try this. Push him to the side so that he moves to a side position while sleeping. This will immediately put an end to his snoring and leave you enough time to catch some much needed sleep.
If you an extreme case of snoring, the best way to stop it is to keep your head a little elevated. Stack up more than one pillow and try sleeping o that. Do not stack up too many pillows and end with a sprained neck as well along with your snoring! Try varying methods by stacking dorm books under your pillow or bed sheets or whatever you feel you will be comfortable and offer comfort to your spouse as well. Perhaps you too could be too eager to stop that nuisance.
If you have chronic snoring, then make some serious changes in your diet, especially before you go to sleep. Drinking milk or taking any kind of dairy products can increase the production of mucous and make your snore more. So if you have been drinking a glass of warm milk to facilitate sleep, stop it immediately. Similarly food that is spicy, heavy meals, smoking, food that is rich and eating just before sleeping can all lead you to snoring. Keep away from such habit for a fee days and see how much of an improvement you have made in your habit. You will already sense that you have made a huge improvement by the way your spouse has changed her attitude towards you.
Snoring can also be a result of adenoids and nasal congestions, or allergies. If you are allergic to something or are allergy prone, you can use a decongestant or antihistamine which will stop the release of chemicals called histamines that trigger allergies. Home remedies for nasal congestion is to take pungent and spicy food, inhaling steam, warm compresses under the eyes and the nose, saline sprays that can be made by mixing baking soda and salt with water etc. This will help in opening the passage and facilitating easy breathing.
Snoring can also be treated by inhalation of steam before you sleep. Inhaling will help in keeping the mucous membranes moist and prevent dryness which can trigger snoring. You can spray saline into your mouth and nose before sleeping. Using a humidifier or a vaporiser too will help in keeping the atmosphere moist, preventing episodes of snoring. Doing one of these things will surely stop your snoring and prevent others from complaining anymore.
If you are overweight, then that too is a cause for snoring. Extra pounds that are stored around the waist and stomach can suffocate you and prevent easy breathing by pressing against the diaphragm. Think of joining an exercise regime to do away with that weigh problem that had been nagging you for years. You not only stop snoring, but also earn brownie points from your spouse for getting back to shape and stopping to cause embarrassment for her.
Try some herbal remedies now. To keep your throat well moisturised, you may take the help of honey, the natural moisturiser. Take two teaspoons of honey in the morning and evening. This will leave your throat muscles smooth and soft and free from snoring.
Eating early is important if you have a problem with snoring. Make it a point to eat light meals at least 3 hours before you sleep. This will allow for digestion and prevent your stomach from being to full and get snoring. You must also not sleep as soon as you eat as this will result in symptoms of acid reflux which can be damaging to your throat as well as esophagus.
If nothing seems to be working for you, although this will surely not be happening, you can think of using nasal strips on your nose. These are known to be very effective and can help you stop snoring at night. Nasal strips are available in all medical shops and help in keeping the nasal passage open when you sleep. It could be a bit uncomfortable for you, with all the pulling sensation and stuff, but anything for your spouse!
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