How To Stop Snoring : Secret Home Remedies

Why We Snore?

That is probably one of the most common question from people who are currently snoring. In fact 90 millions of american has this problem. Many people from all ages experienced snoring when sleeping. It is really annoying and also unhealthy because it disturbs your sleep. Snoring originated from the vibration generated by the airflow passing through the partially blocked airways in your nose. The sound generated from this vibration can be audible or loud. Snoring is common among adults and is an early symptom of sleep apnea disease due to obstruction and could lead to other serious health issues. In addition to the reduced sleep time, snoring becomes one of the causes of daytime drowsiness, decreased focus, and reduced libido. Snoring is very complicated because there are several reasons that usually initiate the snoring.

People often use snoring levels to determine the severity of snoring. There are three levels of snoring, namely:

  • Level 1 – When the frequency of snoring is not frequent and the resulting sound is not loud. Breathing will not be affected and there are no signs of health problems associated with snoring
  • Level 2 – When the frequency of snoring is routine, for three days or longer in a week and the person has mild to moderate disturbance during sleep. This condition will affect the quality of sleep, cause fatigue, and sleepiness during the day.
  • Level 3 – When the personsnores loudly every night until it sounds out of the room to sleep. Most patients who are at this stage have obstructive sleep apnea conditions 

 

Snoring Process and Causes

A large snoring sound is generated by obstructed air passing through the respiratory tract structures during sleep. But in general, snoring occurs when soft tissue in the palate (soft palate), child’s pile (uvula), and throat to relax when we enter deep sleep. Other parts that also experience vibration are the nasal passages, tongue base, and tonsils. Muscles and tissues that are in this relaxed condition are the main causes of disturbed or obstructed flow of air passing and that is where we experience snoring

The narrower the air flow, the more difficult it is also the air passes through the respiratory tract. This condition causes an increase in the strength of the airflow resulting in a stronger vibration or snoring sound as well. There are several factors that affect the disruption of air flow causes snoring, namely:

  • Lack of sleep 
  • The supine sleeping position causes the throat to narrow and the tongue descends downward, blocking airflow.
  • Anatomy of the mouth, for example, a mouth ceiling that is too low, the position of the jaw is wrong due to tense muscles, and the throat that closes when sleeping.
  • Nasal disruption, e.g. severe blockage or perforated nostril splints. You may check up to doctor to see whether you have that disruption or not.
  • Partially blocked airways due to colds or allergies that cause tonsils to enlarge.
  • Consumption of alcoholic beverages or drugs that make the throat muscles relax. Unfortunately, it is also the cause of snoring.
  • Apnea sleeping obstruction, e.g. when the existing tissue in the throat blocking some or all of the air flow thus interfere with breathing.

How To Stop Snoring : Home Remedies

Lifestyle changes is the first action that will be recommended to handle snoring, for example by losing weight to normal BMI, and maintaining adequate sleep time. People who snore should also avoid the consumption of alcoholic drinks, especially before bedtime. Most doctors will also reccomends treatment for nasal congestion and advise patients not to sleep on their backs.

For snoring caused by sleep apnea obstruction, doctors may suggest several treatment steps that will be adapted to the condition of snoring sufferers, namely:

  1. The use of CPAP engines (continuous positive airway pressure) by placing a pressurized mask connected to a small air pump over the nose when the patient sleeps. This tool will keep the respiratory tract open.
  2. Use of a specially made device to fit the patient’s mouth to keep the jaw, tongue, and palate fixed. Installation of this tool will require regular visits to a dental specialist to ensure conditions continue to be monitored until improving. Side effects of this tool are increased saliva, dry mouth, and jaw pain.
  3. The traditional surgical procedure is called uvulopalatofaringoplasti (UPPP). The procedure of tightening and removal of excess tissue from the throat to dilate air flow and reduce snoring. Risk of side effects of this procedure include infection, bleeding, pain and nasal blockage.
  4. Laser surgery or LUPPP, which uses laser light to perform UPPP procedures in snoring patients. This procedure can be done many times to control snoring.
  5. Somnoplasty or tissue ablation by using radio frequency to shrink tissue to the palate and reduce snoring.
  6. The procedure of installing an artificial mouthpiece made of soft polyester into the tissue of the palate to make it more rigid and reduce snoring. Discuss with your doctor before undergoing this procedure because the level of safety is still under investigation.

Alternative therapies such as homeopathy or nasal sprays are some alternative steps that are also available for people with snoring problems, but these methods do not always work and are considered non useful by most doctors. However you can discuss this with your doctor before doing so. Here are some therapies that can help reduce snoring:

  • Doing certain singing exercises every day for three months can help improve the strength of the upper palate and throat.
  • Playing a certain musical instrument for 25 minutes a day can train the upper respiratory muscles and reduce daytime drowsiness.

With all the home remedies and also the alternatives treatments above, hopefully you are able to reduce your snoring problems

 

Teguh Luthfi Ananto

BJJ Blue Belt & Fitness Enthusiast. I ran this site in my spare time

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